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Every 3:00 for 5 sets:200-m run5 pull-ups3 chest-to-bar pull-ups1 bar muscle-up Skill WorkPost-workoutAccumulate:50 V-ups

Rest day

Heavy Day10 sets for load:2 front squats– Lift once every 3:00.

AMRAP 20:16/20-cal row50-foot farmers carry (10/15 kg)– 25 ft out and 25 ft back, each 7.6-m section[…]

AMRAP 12:15 deadlifts (75/115 lb)10 push presses3 strict handstand push-ups Skill WorkPost-workout3 sets::20 side plank hold/side:30-1:00 odd[…]

Rest day

Project Dāna Finale!