Single-leg/single-arm + up-and-down chipper
3 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: 8 alternating front rack reverse lunges
2nd: 8 dual DB bent-over DB rows
+
For time w/12:00 cap:
21 pull-ups
84 double-unders
84 wall balls
84 double-unders
21 pull-ups
+
3 sets:
16 alternating DB curls, light
:30-:60 superman hold
OR
mobility work
*both if time allows