Workout:
"Tail Pipe" and then some
R1
P1: Row 300m
P2: Hold Ring Support until P1 finished
Switch positions, repeat to complete the round
R2
P1: Ride AirDyne 30 calories
P2: Hold 2x 53# KBs in Rack position until P1 finished
Switch positions, repeat to complete the round
R3
P1: Ski or Row 300m
P2: Hold FLR on Rings, feet higher than hands until P1 finished
Switch positions, repeat to complete the round
R4
P1: Row 300m
P2: Hold Slosh Pipe overhead until P1 finished
Switch positions, repeat to complete the round
REST ONE MINUTE
Dead Hang for max time
Rest 2 minutes
Dead Hang for max time
Rest 2 minutes
KB Rack Hold @ 2x 53# for max time
Rest "some"
Slosh Pipe overhead hold for max time
Then:
Cool down

Workout:
Throw medicine balls
2x20 Squat
2x30m Lunge
2x30m Lunge @ 2x 15-20# DBs
2x30m Lunge @ 2x 15-20# DBs overhead
Then:
One-arm One-leg Press (3x in each position = 12x total per set)
One set each @ 25#, 35#, 44# KB
Then:
Work up to TGU 1RM
OR
100x TGU @ 25# KB, slow, precise
Then:
Row 500m for time
OR
Ski 500m for time
OR
Ride AirDyne: max calories in 90 seconds
Then:
Cool down