2 rounds of(2/side Turkish get-up + 10/side side plank rotations + :60 row/bike/ski easy or 200m jog)
A. Back squat, 1-1-1-1 starting moderate and ending w/a very tough single, 20X1; begin a set every 2:30
B. Strict pull-ups (CTB and/or weighted if do-able in the rep range, assist w/lightest possible bands if at least 3 is not achievable), 3 x 3-5, 31X1; begin a set every 2:00
+
For time w/10:00 cap:
500m row or 400m run or .5 mile Assault Bike – your choice
40 wall balls
30 toes-to-bar
+
5:00-10:00 coach-led mobility work
Post results to comments.