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 + 5 jumping air squats)
Every :60 for 16:00 (8 sets of each):
1st: 1 squat clean & split jerk, moderate
2nd: 3-6 strict pull-ups (band-assisted if needed)
+
AMRAP in 8:00:
16 wall balls
16 med ball sit-ups
48 double-unders
+
5:00-10:00 coach-led mobility
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