Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of (10 bird dogs + 10 dead bugs + :10 2-arm passive hang from bar + 10 goblet squats w/pause in the hole)
Every :90 for 15:00 (5 sets of each):
1st: 5 back squats, 20X1
2nd: 3-5/side 1-arm DB push press, tough
+
AMRAP in 7:00:
3 DB thrusters
3 pull-ups or 3 CTB pull-ups or 1 muscle-up
6 DB thrusters
6 pull-ups or 6 CTB pull-ups or 2 muscle-ups
9 DB thrusters
9 pull-ups or 9 CTB pull-ups or 3 muscle-ups
and so on…
+
5:00-10:00 coach-led mobility
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