500m ski/bike/row
then
3x
5 ninja roll up to pistol
20s. HS hold facing the wall
7 ring row

intent is to just move today, get out of the soreness from CF Total.
RPE 6-7 / HR 65-75%

EMOM 32
1) 6+6 pistol squats
2) 8+8 DB push press 20/15
3) 8 sC2B (use a band if you must)
4) rest

3 rounds for quality AHAFA

shoulder 7 (7 of each movement: lateral raise, front raise, bent over raise)
24m frog pump
10 jefferson curl
low load, RPE 5-6

30 min basic conditioning
RPE 6-7 / HR 65-75%
row/ski/bike/run/swim