Warm Up

Row 750m (build intensity: 250 easy, 250 moderate, 250 fast)
+
2 Rounds
Inchworm w/ dive-bomber push up
Ninja Lunge
Knee Squeeze
Duck Walk

Mobility:
~Banded Overhead
~Banded Hip
~Banded Squat
~Individual

Performance & Sport

A. Tempo Front Squats 5x2 @ 55x5, across

B. "El Capitan"
AMRAP 12:00
12 Wall Balls (20/14)
12 Box Jumps
12 C2B Pull Ups

C. 50/30 Strict T2B (K2E) in as few sets as possible, No Momentum!
(scale to medball weighted leg raise)