10:00-15:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [6/side moderate DB external rotations + 6 alternating pistols or pistol progressions]
A1. Alternating barbell overhead reverse lunge, 3 x 6-8 total; :60 rest
A2. 1-arm DB Farmer’s walk, 3 x 20/side heavy!; :60 rest
+
For time w/10:00 cap:
21 pull-ups or 7 muscle-ups
400m run
15 pull-ups or 5 muscle-ups
400m run
9 pull-ups or 3 muscle-ups
+
Sorensen hold, 1 x max hold up to 2:00
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