Single-leg & upper pulling strength + AMRAP + accessory
3 rounds as warm-up:
:30 supine plank or table hold
10 alternating toe touches from plank
10 light alternating DB snatches
+
Every 3:00 for 12:00 (4 sets of each):
8-12 steps dual DB walking lunges – held anyway
8-12 Australian CTB pull-ups
+
AMRAP in 14:00:
4 pull-ups
6 dual DB squats
14/12 calories
+
3-5 sets:
:30/side plank
20 light band pull-aparts or face pulls
OR
mobility work