Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [:10-:30 2-arm passive hang from bar + :10-:30 tripod or headstand hold]
Every :90 for 15:00 (5 sets of each):
1st :90: 3-4 front squats, 40X1
2nd :90: 3-4 bent-over DB rows (both arms at same time, 20X1
+
AMRAP in 8:00:
2 pull-ups, toughest repeatable variation – go strict even if that slows you down a bit
4 perfect push-ups – body planked throughout, only chest touches floor @ bottom
8 air squats
OR
AMRAP in 8:00:
2 muscle-ups
4 strict handstand push-ups
8 alternating pistols
+
3 sets:
10-15 hip extensions
rest as needed
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