A. CARs (full body) 
B1. Double Unders; 100 for time x 4 sets; rest 20 seconds 
B2. Farmers Carry; 100' x 4 sets; rest 2min (as heavy as possible) 
C1. Strict TTB; 8-10 reps x 3 sets; rest 20 sec 
C2. Bent Knee Hollow Hold; 30 sec x 3 sets; rest 20 sec 
C3. Side Plank; 20 sec/side x 3 sets; rest 1min 
+
8 Sets (keep HR bw 150-170): 
Row 90 sec
rest 30 sec 
+
8 Sets (keep HR bw 150-170): 
Assault 90 sec 
rest 30 sec 
+
Assault 8 Sec @ 100% 
Assault easy for 1:22
x8 sets

Results
A. Done. 
B1. 53sec, 54, 56, 58 (all UB)
B2. 135#/hand across all sets 
Need to do more heavy carries. Like this grunt work. 
C1. 10 reps across all sets
C2. Done. 
C3. Done. I ended up doing 30sec/side. 
+
200cals  
+
150cals 
+
100cals

Today was a good session. Hip and knee weren't giving me any issues and was feeling ready to get after it!