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
+
15-12-9-6-3 for completion/movement quality:
Toes-to-rings
Goblet squats, heavy – ideally over 70/53
+
8:00 @ 80% effort of [8 burpee box jump-overs @ 24/20 + 8 overhead squats @ 75/55 + 12/8 ski erg calories]
4:00 rest
8:00 @ 80% effort of [.4 mile Assault Bike + 10 alternating DB rows from plank + 40 double-unders]
+
4 sets:
:15 row sprint – absolutely all-out!
2:15 walk rest
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