Intervals for time:
3x 200m sprint (30 second rest b/w sets)
3x400m sprint (60 second rest b/w sets)
3x800m sprint (90 second rest b/w sets)
Get ready to run! Make sure you warm up and mobilize lower half: calves, hamstrings, hip flexors. Focus on good running mechanics (pull with hamstrings, keep feet under your body) and make this one hurt.
Chipper for time: (20 minute AMRAP)
50 double unders
50 wall balls
40 toe to bar
40 box jumps
30 pull ups
20 power cleans
10 muscle ups
This workout is a beast! A lot of moving parts, don't get overwhelmed by the movements. Take one at a time, keep sets small and consistent with rests. You're going to have to keep a good pace to get through this whole thing.