Single-leg/single-arm + a little AMRAP
2 rounds as warm-up:
10 alternating bird dogs
10 alternating dead bugs
5 air squats w/alternating single-arm reach overhead
+
Every :90 for 15:00 (5 sets of each):
1st: 10 alternating DB reverse lunges
2nd: 10 alternating DB rows from plank
+
AMRAP in 7:00:
400m run or 500m row or 1000m bike erg or 450m ski erg
rounds in remaining time of [14 wall balls + 7 toes-to-bar]
+
3 sets:
12 alternating DB curls
:30-:60 plank
OR
mobility work
*both if time allows