10:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [:10-:20 passive hang from bar (1-arm if possible) + 5/side kettlebell snatch]
For 14:00:
Evens: 1-2 power clean singles, start moderate and build to heavy
Odds: 1-2 wall walks or :10-:20 handstand hold
+
10:00 @ 80%:
200m run or 250m row
10 kettlebell swings
10 burpees
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