10:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [10/side light 1-arm DB rows + 5/side 1-arm kettlebell thrusters]
A. Back squat, 3 x 3-4, 40X1; 2:30 rest
B. Supinated chin-over-bar hold, 1 x max
C. L-sit or dip support (hold top or ring or bar dip), 1 x max – pick the most challenging variation you can hold for at least :05
+
For 16:00:
1st: :30 tough upper body pulls (ring/bar muscle-ups if proficient, CTB pull-ups, pull-ups, ring rows, Pendlay rows, etc.)
2nd: :30 wall balls
3rd: :30 double-unders
4th: :30 Assault Bike @ high aerobic effort
Post results to comments.