Three sets not for time:
30 seconds battle rope
40-45s L sit in rings (or plank hold)
10 weighted pistols (scale as necessary)
plus
A1: 1 arm DB Row @20×1 x 6-8; rest 30s between arms; rest 60s
A2: 1 Arm FC 50m switch arms at 50m; rest 60s x 3 sets
plus
AMRAP 10 minutes:
1000m row
30 OHS 95/65
AMRAP CTB pull ups
