CLASS
15m plate bear crawl
12 Double DB Sumo RDL
3 sets

Handstand practice

6 Barbell hip bridge (5 sec top)
6 Strict HSPU
4 sets

In threes:
3 Legless rope climbs
30 Push-press, 60/40
60 Pistols
3 sets

ACCESSORY
EMOM 10
1 – 5 Strict ring dips
2 – 40 Double-unders

Rowing
20 min for metres
Find a consistent pace that can be sustained for the whole distance