Warmup

2-3 sets

1-2 banded levers

1-2 hips to rings

5 muscle up trans

Felt solid after the rest day hips to rings are getting better.

25 min amrap

10 db bench

Row 500

10 burpee box jump overs

ab .8 miles

10 c2b

run 400

3 full rounds all db, c2b ub. rowed around a 1:52 pace had some transitions around the gym that took time but happy with the overall work.

25 min amrap

10 alt db snatch

row 500

10 hspu

ab .8 miles

run 400

2 rope climbs

3 full rounds here legs felt very heavy but db snatch and hspu ub. happy overall with these longer workouts and being  able to move steady throughout.