Single-leg strength + AMRAPs + accessory
2 rounds as warm-up:
10 alternating bird dogs
10 alternating dead bugs
5 air squats w/alternating single-arm reach overhead
+
Every 2:00 for 10:00 (5 sets):
10 alternating barbell reverse lunges
+
3 sets for total calories:
4:00 of [500m row (or equivalent run/bike/ski) + 20 wall balls + max in remaining time tough upper body pull]
:60 rest
*bar muscle-ups, ring muscle-ups, CTB pull-ups, strict pull-ups, pull-ups…
+
3 sets:
10 alternating DB curls
15 band tricep pressdowns
OR
mobility work
*both if time allows