For completion as warm-up:
15m bear crawl
15m walking lunges
:05-:10/side 1-arm hang from ring or bar (sub :20 2-arm hang)
200m jog or :60 row or bike or ski erg
3 wall walks
Every :90 for 12:00 (4 sets of each):
1st: 8-10 alternating front rack reverse lunges, as heavy as possible w/control throughout
2nd: :15/side star plank – add a light DB in raised arm if these are easy
+
Every :60 for 10:00 (10 sets) – if you do not complete the required work within any :60 window this will turn into an AMRAP for the remainder of the 10:00:
5 toes-to-bar
10 air squats
15 double-unders
+
5:00-10:00 mobility work – coach-led
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