Run, row, Assault Bike, and/or ski erg @ easy pace
3 sets easy of (10 band pull-aparts + 10 light kettllebell swings + 1-2 wall walks)
Every :90 for 12:00 (4 sets of each):
1st: 5 back squats, 30X1
2nd: 5/side 1-arm bent-over DB row
+
AMRAP in 12:00:
400m run
max in remaining time of (3 strict pull-ups + 6 toes-to-bar + 9 box jumps w/step-down @ 24/20 + 12 air squats)
+
5:00-10:00 coach-led mobility
Post results to comments.