For completion as warm-up:
:90 row easy
:15 rest
:30 handstand hold
:15 rest
:60 row moderate
:15 rest
3 wall walks
:15 rest
:30 row hard
:15 rest
6 fast burpees
10:00 gymnastics practice – pick an upper press to pair w/rope climb footwork drills
+
10:00 @ 60-70% effort – very easy, focus on quality movement over speed and stick to the tempos:
5 ring rows or Australian CTB pull-ups, 10X1
:30 bent-knee hollow hold
5 ring rows or Australian CTB pull-ups, 10X1
3/side KB windmill
+
4 sets:
30m reverse sled drag, heavy!
rest as needed
5:00-10:00 mobility work – coach-led
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