Single-leg & upper pull strength + GMM intervals + accessory

3 rounds as warm-up:
:30 supine plank or table hold
10 pvc passthroughs
10 alternating 90/90 sit
+
Every 3:00 for 15:00 (5 sets of each):
6-8/side split squats (can be flat or with an elevated rear or front foot if desired)
6-8 bent-over barbell rows
+
4 rounds for reps:
3:00 of [12 pull-ups + 400/325m row (or equivalent + max in remaining time double-unders]
:60 rest
*can hit 12 CTB or 6/4 bar muscle-ups if smooth
*400/350m ski erg or 800/700m bike erg or run to 4th pole & back in place of row
*double-unders for everyone today again even if you’re still working on making them consistent or even getting your first
+
3 sets:
8-12 band tricep pressdowns
8-12 bicep curls – any variation
OR
mobility work