3 sets as easy warm-up:
5/side half-kneeling bottoms up KB press
1-3 dead hang to inverted w/controlled descent – focus on the lats/rhomboids controlling the descent
:05-:10/side bottom of pistol hold
+
15-12-9-6-3 for completion/movement quality:
Strict pull-ups – CTB if possible
Armless Assault Bike calories
+
8:00 @ 80% of [400m run + 15 glute-ham sit-ups + 15 hip extensions]
4:00 rest
8:00 @ 80% of [30 row calories + 15 DB thrusters @ 45/30/hand]
4:00 rest
+
4 sets:
:10 row sprint
1:50 walk rest
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