10:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic mobility work – coach-led
5:00-10:00 muscle-up and/or handstand walk practice – coach led
+
AMRAP in 20:00 w/a partner, split all runs/reps as desired w/only 1 working at a time:
800m run
50 kettlebell swings
200m odd object carry – sand bag, log, plate pinch, or 1-arm DB/KB overhead, etc.
50 burpees
+
Optional:
Abs, bis, & tris of choice
Post result to comments.