10:00-15:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [:20-:30 2-arm passive hang from bar + 5 pause wall balls]
A1. 1 & 1/4 back squat, 3-3-3 w/:03 initial descent and then fast; :60 rest
A2. 1-arm DB row, 3 x 6-8/arm, 20X0; :30 between arms, :60 rest
+
4 rounds for reps:
:60 toes-to-bar
:60 wall balls
:60 double-unders
:60 rest
+
3 sets:
:10-:20/side star plank
Post results to comments.