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 wall balls w/:01 hold @ bottom)
A. Front squat, 8:00 (includes warm-up – no loading the barbell before the 8:00 begins) to build to a heavy single
+
5 rounds for quality reps:
:30 DB renegade rows (1 = 1 push-up + 1/side DB row while in a solid plank position)
:30 rest
+
AMRAP in 7:00:
3 thrusters – your choice either barbell or DBs, select loads that allow for at least the rounds of 3/6/9 to be do-able unbroken without much difficulty
3 pull-ups
6 thrusters
6 pull-ups
9 thrusters
9 pull-ups
and so on…
+
5:00-10:00 coach-led mobility
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