This is from Google, not me, so you can trust it to be true.
High intensity exercise triggers an immediate, dynamic shift in the bloodstream, altering nearly a quarter of circulating blood proteins and hundreds of metabolites within minutes. this rapid molecular response surpasses the immediate changes seen in much longer moderate workouts, mobilizing energy, hormones, and immune factors to support stressed tissue.
Translation: Long drawn out workouts compared to short intense bursts, are gay.
8 Min EMOM:
1. Run 200
2. Battle Ropes :30
Rest 2 min.
8 Min EMOM:
1. SKI 175/125
2. Farmers Carry :45 / 70/53
Rest 2 min.
8 Min AMRAP
Run 100
Thruster x 5 x 135/95
5 Burpee Box Jumps 24/20
Rest 2 min.
10 Min AMRAP
Bike 10/7
DB Snatch 50/35 x 14 (7 ea.)
Walking Lunges x 20 (10 ea.)