1. Warm up.

2. Skills training: muscle up (progressions as required - if you already have muscle ups: 3-3-3-3-3 performing the movement as slowly as possible).

3. For time:
Run, 1200 m
Rest 3 mins
Run, 800 m
Rest 2 mins
Run, 400 m
Rest 1 min
Run, 200 m

4. Recovery: mobility work