2:00 easy bike/row/ski
+
2 sets:
5 slow air squats
5m duck walk
:10-:20 passive hang from bar
:30-:60 rest
+
2 sets:
2-3 thrusters
2-3 CTB pull-ups
:30-:60 rest
+
2:00 moderate bike/row/ski, high effort for the last :30
+
33-27-21-15-9 for time w/20:00 cap:
Thrusters, 95/65
CTB pull-ups
*most will not finish this as written within the cap, as this is a high volume of each movement… if you are not registered, then rather than scaling loading/movement, opt for cutting off the initial round of 33, and possibly both the 33 & 27, to give yourself a shot to complete the remaining work in the 10:00-20:00 range…
+
5:00-10:00 coach-led mobility

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