Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of (5/side 1-arm bent-over rows + 10 KB goblet squats + 10 Russian kettlebell swings)
Every 3:00 for 15:00 (5 sets):
1-2 front squats (first 2 sets are doubles, last 3 are singles), 40X1 – get in a little bit of easy double-under practice during the rest
+
AMRAP in 7:00:
5 strict pull-ups or 5 very tough CTB Australian pull-ups or :15 chin-over-bar accumulation or 5 muscle-ups
10 alternating overhead reverse lunges, barbell up to 75/55 or plate of choice
+
5:00-10:00 mobility work – coach-led
Post results to comments.