10:00-15:00 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 handstand hold against wall]
Thruster tech work – coach-led

A1. Back squat, 5-5-5, 20X1; :60 rest
A2. 1-arm DB row, 3 x 4-5/arm, 20X0; :30 between arms, :60 rest
+
3 rounds for time:
21 row calories
15 toes-to-bar
9 thrusters, heavy up to 135/95 – use DBs if there are any front rack limitations
+
3 sets:
:20-:30/side star plank

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