I can totally see where you're coming from Shane, however reread, very LIGHT SCALED MetCon/Work Capactity sessions aren't going to destroy me. Perhaps Intervals should be changed out for more LSD/Tempo runs. You yourself program ALOT of volume both running and lifting, with less rest than I have programmed.
Hitting 5 Pullups 10 Pushups 15 Situps AMRAP for 5-8 Is too much on my nervous system? With 2 days a week? Perhaps scaling back on the amount of MetCons, but the Body adapts quickly. Perhaps 2 days of MetCon/Work Capacity would be more beneficial.
Also, IF you were to drop the MetCon/Work Capacity sessions what strength work would you program in?
My 2 cents brother! Thanks for the reply