Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets of (15 band pull-aparts + 4-6/side pistols or shrimp squats)
Every :90 for 12:00 (4 sets of each):
1st: 3 squat clean singles, light if tech work is needed, moderate/tough if reps are crisp
2nd: max strict supinated pull-ups or max supinated chin-over-bar hold
+
AMRAP in 8:00:
8 tough DB renegade rows (1 = 1 push-up + 1/side DB row from plank)
16 air squats
+
5:00-10:00 coach-led mobility work – 2-4 movements/positions
Post results to comments.