10:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic mobility – coach-led

5:00-10:00 muscle-up and/or handstand walk practice – coach led
+
For time w/a partner, split all work as desired w/only one working at a time:
100 pull-ups
150 wall balls
1000m row
800m run
+
Optional:
Abs, bis, & tris of choice

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