For completion as warm-up:
500m row easy
30m bear crawl
300m row moderate
30m bear crawl
100m row hard
Every :90 for 12:00 (4 sets of each):
1st: :45 upper pulling gymnastics practice (toes-to-bar, any pull-up, muscle-up)
2nd: :45 upper pressing gymnastics practice (handstand walk/hold, wall walk, strict or kipping handstand push-ups, ring or bar dips)
+
15:00 @ easily sustainable effort:
300m row or .5 mile Assault Bike
15m offset carry (1-arm Farmer’s carry & 1-arm overhead carry)
:30 plank
15m offset carry
+
5:00-10:00 mobility work – coach-led
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