10:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [5-10 strict toes-to-bar + 15 air squats]
5:00-10:00 muscle-up and/or handstand walk practice – coach led
+
AMRAP in 20:00 w/a partner – partners trade off each movement:
20 row calories
15 hand-release push-ups
10 alternating DB snatches, tough
+
Optional:
Abs, bis, & tris of choice
Post result to comments.