2 rounds as warm-up:
15m bear crawl
15m walking lunge w/a twist
10 knees-to-elbows or hanging leg raises
Every :90 for 15:00 (5 sets of each):
1st: 5 front squats, start light & build a bit so last sets are still only moderate
2nd: 6-8 heavy alternating bent-over DB/KB rows w/slight pause @ top of each rep
+
AMRAP in 10:00:
Strict pull-ups
*200m run every time you come off the bar
**if you don’t have at least a few unbroken strict, use the lightest band assistance that will still allow for 5+ reps on the first set
+
5:00-10:00 coach-led mobility work
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