Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets of (10 band dislocates + 10 band pull-aparts + 10 band behind-the-neck presses)
2 sets of (10 alternating side lunges + 5 scap pull-ups + 5 scap push-ups)
Every :90 for 15:00 (5 sets of each):
1st: 3 thrusters, build in weight so only last triple is truly tough
2nd: 3-6 strict pull-ups (weighted if possible w/DB between feet) OR 3 pull-up negatives w/:05 descent
+
15:00 @ 90% aerobic w/a partner trading off completed rounds:
15 row calories
15 wall balls
+
5:00-10:00 coach-led mobility work
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