3 rounds as warm-up:
3 prisoner Kang squats
10 alternating toe touches from plank
5 air squats w/alternating reach overhead
+
5:00 prep for row/burpee
+
For times on a running clock:
@ 00:00: 15 wall walks or 192′ handstand walk (4 x 4 mat lengths out & 4 mat lengths back), 5:00 cap either way
@ 10:00: 15:00 @ increasing effort of any 2 movements (your choice):
movement 1: 500m row OR 450m ski OR .6 mile bike
movement 2: 15 kettlebell swings overhead if possible OR 15 bupees
+
5:00-10:00 coach-led mobility work
notes: pick the hardest variation of WW/HSW you’ll be able to get close to finishing under the 5:00 cap… so for the AMRAP pick 1 of the row/ski/bike options and 1 of the swing/burpee options and cruise through for 15:00 – long time domain, start at an easily sustainable pace and build from there