For completion as warm-up:
2:00 row/bike/ski easy
10 alternating toe touches from plank
6 alternating Turkish get-ups w/windmill @ top
10 alternating toe touches from plank
Every :90 for 15:00 (5 sets of each):
1st: 4 overhead squats
2nd: 4 snatch-grip Pendlay rows
*light/moderate & perfect reps for the overhead squat, clear touch of bar to the abdomen on the Pendlay rows… can be the same or different loads for these…
+
For time w/10:00 cap:
10-8-6-4-2 strict pull-ups OR 5-4-3-2-1 bar or ring muscle-ups if you’re proficient
10-20-30-40-50 double-unders
*so 10 pull-ups, 10 double-unders, 8 pull-ups, 20 double-unders, 6/30, 4/40, 2/50
+
5:00-10:00 mobility work – coach-led
Post results to comments.