Mobilize, then:
500 m row
10 med ball hamstring curls
10 pushups
20 hollow rocks
A.) 3×3 deficit hspu negatives (5 second descents!)
B.) 30 minute amrap
25 double unders
15 T2B
25 double unders
800 m run
5 line sandbag carry 150/100
15 pushups