Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of (10 bird dogs + 10 dead bugs + :10 2-arm passive hang from bar + 10 goblet squats w/pause in the hole)
Every :90 for 15:00 (5 sets of each):
1st: 3-2-1-1-1 back squats, 20X1
2nd: 4 double DB split jerks switching lead leg each rep, light/moderate loads to work on footwork
+
15-12-9-6-3 for time w/10:00 cap:
Front squats (from the ground), moderate up to 115/75
CTB pull-ups
+
5:00-10:00 coach-led mobility
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