Run, row, Assault Bike, and/or ski erg @ easy pace
3 sets easy of (10 bird dogs + 10 dead bugs)
Every 3:00 for 3 sets:
3 moderate/tough front squats, from the ground if clean is proficient, otherwise from the rack
12 tough Russian kettlebell swings
+
Every 3:00 for 3 sets:
10 toes-to-bar
100m row hard
+
3 rounds @ high effort:
15 wall balls
9 burpees
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