3 sets as easy warm-up:
5/side half-kneeling bottoms up KB press
1-3 dead hang to inverted w/controlled descent – focus on the lats/rhomboids controlling the descent
:05-:10/side bottom of pistol hold
+
For completion/movement quality:
2-4-6-8-10 strict CTB pull-ups
10-8-6-4-2 double KB front rack walking lunge steps, 70/53/hand if possible
+
10:00 @ 80% of [10 glute-ham sit-ups + 10 hip extensions + 20 air squats + 60 double-unders]
5:00 rest
10:00 @ 80% of [.5 mile Assault Bike + 5 DB power cleans + 5 DB thrusters + 30m med ball or sandbag carry]
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