3 Half Kneeling Bottoms Up KB Press, then rise to standing + 3 Bottoms Up KB Press + Bottoms Up OH Walk; rest 30 seconds and switch arms.
Chin Over Bar Hold/Ring Row Hold 10-20 seconds
12 Prisoner Walking Lunges
20 Minute AMRAP at 75% effort- this should feel sustainable and at a pace that you could continue on at for another 10-15 minutes. Your output for each movement, speed of reps, load you chose, breathing patterns, time in transition all go together to create the pace you need to do this correctly.
4 Strict Pull Ups/ Ring Row
6 DB Z-Press
100 meter run
30 Double Unders