10:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [1-3 dead hang to inverted + 1-3 wall walks]
5:00-10:00 muscle-up and/or handstand walk practice – coach led
AMRAP in 20:00 w/a partner – only 1 working at a time, break up all runs & reps as desired:
30 kettlebell swings
Ab sculpting of choice
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