2 a days DAY 1

part 1:
on a 2 minute timer sprint run 400m and immediately perform AMRAP(As Many Reps As Possible) chin ups with the time you have left in the 2 minutes; rest 3 min, repeat 5 times

rest 8+ hours

part 2:
25 reps for time;
80 kg(176 lb) squat clean and jerk
chin ups - chin must break vertical plane; record all of reps completed
C&J - hip crease below knee cap in catch; you must jerk the weight overhead; pressing, thrusting, push pressing not allowed

Did Part 1 at 8am today. my chin-ups per round were as follows : 25,16,17,17,17. total reps =92. 400m runs were in the 1:20 to 1:25 range.

Part 2 at 4pm. My 1 Rep max is ~220 so this was about 80% of that for reps. Completed in 17:20. Cardio felt fine, just need to be stronger.