For completion as warm-up:
400m row
8 alternating Turkish get-ups
:20-:30 hanging bent-knee tuck

Every :90 for 12:00 (4 sets of each)
1st: 15m 1-arm DB overhead walking lunges, heavy – switch arms set-to-set so that each side does 2 sets
2nd: 10 Australian CTB pull-ups w/:01 pause @ top – tough set-up that still allows for unbroken sets
+
2 rounds for time w/8:00 cap:
20 toes-to-bar
40 air squats
80 double-unders or single-unders
+
5:00-10:00 coach-led mobility work

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