Run, row, Assault Bike, and/or ski erg @ easy pace
3 sets easy of (12 band pull-aparts + 6/side light 1-arm Russian kettllebell swings + 1-3 wall walks w/:03 pause @ top)
Every :90 for 15:00 (5 sets of each):
1st: 2 back squats, 30X1
2nd: max (-2) strict pull-ups (band assist if needed)
+
2 rounds for time w/12:00 cap:
200m run
20 wall balls
200m run
20 toes-to-bar or hanging knee raises or sit-ups
+
5:00-10:00 coach-led mobility
Post results to comments.