Total 105 min
1000m row
3 sets of: 10 v-ups, 10 back extensions, 10 air squat

Skillwork: BMU practice for 15-20 min, 8 sets, best blue band

A.
For max reps:
2 Minutes of Rope Climbs (15′)
Result: 6
Rest 60 seconds
2 Minutes of Alternating Pistols
Result: 34
Rest 60 seconds
2 Minutes of Double-Unders
Result: 130 + 14 = 144 :)

B.
Five rounds for time of:
30 Unbroken Kettlebell Swings (32/24 kg) > not unbroken
15 Pull-Ups
Run 400 Meters

Results: 4.51, 6.37, 6.41, 6.53, 7.06 = 32.09

C.
1000m row, mobility