Yo, homie, you got the stuff? …I’mma, look down at my phone so no one notices….

Think of the first part of today’s workout more as a warm-up and skill practice rather than just getting it done as quickly as possible. Since we are working with lower volume than usual, you might want to challenge yourself to a harder progression of the HSPU than normal.
The second part are sprint intervals. Record your fastest time as coaches yell out the times as you cross the 100m mark. Practice recovery and deep breathing between intervals.

For time:
30 wall balls, 20/14#
15 HSPUs
20 wall balls, 20/14#
10 HSPUs
10 wall balls, 20/14#

6 rounds:
100m run
rest about 90 sec.