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 + 5-10 hand-release push-ups + 10 air squats]
5:00-10:00 muscle-up and/or handstand walk practice – coach led
+
For time w/a partner, split reps as desired but only 1 partner works at a time:
800m run
80 toes-to-bar
80 burpees
80 kettlebell swings
160 air squats
+
Optional:
Abs, bis, & tris of choice
Post result to comments.