Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [:10-:30 2-arm passive hang from bar + 1-3 forward rolls]
Every :90 for 12:00 (4 sets of each):
1st: 4-6 front squats, 20X1
2nd: :45 strict pull-ups or max chin-over-bar hold up to :30
+
4 sets for reps:
2:00 of [200m run + max wall balls in remaining time]
:60 rest
+
3 sets not for time:
10-20 hip extensions or light reverse hypers
:10-:30 nose-to-wall or tripod hold
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