10:00-15:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [2-arm passive hang from bar + 5/side 1-arm kettlebell thrusters]
A1. Back squat, 3 x 4-6, 22X1; :60 rest
A2. 1-arm DB row, 3 x 6-8/arm, 20X1; :60 rest
Every :60 for 15:00:
Minute 1: :30 bar/ring muscle-ups, pull-ups, or very tough strict ring rows
Minute 2: 8 DB thrusters, tough
Minute 3: :30 Assault Bike or row @ 90% aerobic effort – sprint the last one!
L-sit, accumulate :90 in a tough variation, break and rest as needed to ensure solid positions throughout
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