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)
Every :90 for 12:00 (4 sets of each):
1st: 5 light/moderate back squats – a bit of a de-load for these, nothing tough!
2nd: 5/side 1-arm DB push press, tough
+
For time w/10:00 cap:
50 double-unders
4/2 muscle-ups or 10 pull-ups
40 double-unders
4/2 muscle-ups or 10 pull-ups
30 double-unders
4/2 muscle-ups or 10 pull-ups
20 double-unders
4/2 muscle-ups or 10 pull-ups
10 double-unders
4/2 muscle-ups or 10 pull-ups
+
5:00-10:00 coach-led mobility
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