10:00-15:00 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]
A1. Back squat, 4 x 2-3, 40X1; :60 rest
A2. Chin-over-bar hold, 4 x max up to :30; :60 rest
+
AMRAP in 10:00:
5 strict pull-ups or very challenging, perfect ring rows
10 air squats
20 double-unders or 40 single-unders
+
L-sit, accumulate :60 in a tough variation, break and rest as needed to ensure solid positions throughout
Post results to comments.