10:00 as warm-up:
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]
A1. Back squat, 3-3-3-3, 20X1; :60 rest
A2. 1-arm DB row, 4 x 3-4/arm, 20X0; no rest between arms, :60 rest
+
2 sets for reps:
3:00 strict pull-ups or very tough, perfect Australian pull-ups
2:00 wall balls, 20/14 to 10/9
:60 double-unders
:60 rest
+
1 set:
max/side side plank up to :90
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