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)
Every :60 for 16:00 (4 sets of each):
1st: 3 front squats, 22X1
2nd: 6 alternating DB rows from plank, as heavy as possible without breaks
3rd: :20-:30/side plank (star if possible)
4th: rest
+
AMRAP in 8:00:
8 alternating DB snatches, tough
16 sit-ups
48 double-unders or single-unders
+
5:00-10:00 coach-led mobility
Post results to comments.