2 sets as warm-up:
12 air squats
12 alternating reverse lunges
12 Australian CTB pull-ups or ring rows

Every :90 for 15:00 (5 sets of each):
1st: 5 front squats from the ground (a squat clean counts as your 1st rep)
2nd: max (-1) unbroken strict pull-ups, band assist as needed to allow for at least 5 solid reps each for all rounds
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For time w/10:00 cap:
600m row or 450m ski erg or 1200m bike or 1 mile Assault/Echo bike
30m DB walking lunges
15 DB thrusters
*same load for both the lunges & thrusters, go heavy!
+
5:00-10:00 coach-led mobility

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