2 rounds easy:
12 alternating toes touches from plank
:05-:15/side 1-arm hang from bar or ring
12 alternating reverse lunges

3 rounds for reps:
2:00 of (15 calorie row/ski/bike + 10 alternating DB snatches + max burpees w/lateral hop over the DB in remaining time)
2:00 rest
*score is total burpees
+
3 sets not for time:
15 Australian CTB pull-ups w/:01 hold touching chest to the bar @ top
20/side 1-arm tricep band pressdowns
25 AbMat sit-ups w/fingers staying in contact with sides of head throughout or 15 GHD if you’ve been doing those recently
*rest as needed throughout to ensure quality work
+
5:00-10:00 mobility work – coach-led

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