Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets of (10 scap pull-ups + 10 overhead barbell shrugs + 10 scap push-ups + :30/side light sleeper stretch)

Every 3:00 for 15:00 (5 sets):
2-3 strict pull-ups (add weight if 3 is easy) or max chin-over-bar hold up to :30
8 alternating barbell front rack reverse lunges (bar starts on the ground), moderate & controlled (should be a bit heavier than last week)
+
For time w/a 10:00 cap:
40 wall balls, 20/14
400m run w/wall ball, 20/14
40 pull-ups or Australian pull-ups
+
5:00-10:00 coach-led mobility work

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