15 minutes Ski Erg @70%
*Every 4 minutes perform 25 Banded Good Mornings

+

15 minutes Assault Bike @70%
*Every 4 minutes accumulate 60-sec Bar Hang

+

15 minutes Row @70%
*Every 4 minutes accumulate 60-sec Bar Hang

+

20 minutes skill, play, practice

Bear to Single Arm Bridge

Standing Hip CARs

Front Uprise or Muscle Ups

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