10:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [:10-:30 2-arm passive hang from bar + :10-:30 tripod or headstand hold]

Every 3:00 for 5 sets:
10 alternating barbell front rack or KB goblet reverse lunges, tough!
max unbroken strict pull-ups or 10 very tough Australian pull-ups
+
AMRAP in 10:00 in teams of 2 or 3:
Assault Bike or row calories
+
4 sets:
:20 hollow hold or rock – focus on low back pressed into ground throughout
:20 rest

Post results to comments.

SCHEDULE NOTICE: we will only have 1 class today @ 1030, regular schedule resumes tomorrow…