For completion as warm-up:
500m row easy
30m bear crawl
300m row moderate
30m bear crawl
100m row hard
Every :60 for 12:00 (4 sets of each):
1st: :30 toes-to-bar, gymnastic, butterfly, or muscle-up kipping practice
2nd: :30 handstand hold or 5-10m handstand walk or :20 hollow hold
3rd: :30 double-under practice
*kipping & handstand practice can be skill- or rhythm-based or actual full reps – either way, avoid fatigue and missed reps
+
Every :60 for 16:00 (4 sets of each):
1st: 10 weighted hip extensions + :10 Sorensen hold @ top of last rep
2nd: 30m tough Farmer’s walk
3rd: :60 Assault Bike or row @ moderate/tough but sustainable effort
4th: rest
+
5:00-10:00 mobility work – coach-led
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