Yesterday's long day at work, today's sleeping in way too long...

1) run- equal work/rest
2x800m
4x400m
2:44, 2:42, 1:20, 1:22, 1:24, 1:24

2) EMOM- set # of reps for 5 mins. 6th min max reps
Push ups-16, max 12
Sit ups- 20, max 17

3) 4 rds every 30 secs 2x pull ups @ 32# then,
6 rds every 30 secs 4x pull ups unweighted