For completion as warm-up:
500m row easy
30m bear crawl
300m row moderate
30m walking lunges w/reach overhead each step
100m row hard
Every :60 for 15:00 (5 sets of each):
1st: :30 toes-to-bar, gymnastic, butterfly, or muscle-up kipping practice – can be full repetitions this week, but keep thing non-fatigue
2nd: :30 handstand hold or 5-10m handstand walk or :20 hollow hold
3rd: :30 row or Assault Bike easy
+
Every :60 for 15:00 (5 sets of each):
1st: 10 DB death march steps, deliberate/controlled throughout
2nd: 15m/side tough 1-arm DB/KB overhead carry, bottoms up KB if possible
3rd: :30 Assault Bike or row @ moderate/tough effort
+
5:00-10:00 mobility work – coach-led
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