Buy-in “Warm-up”

500 Meter Row (slow), into…
3 Rounds:
10 Chest Level Kettlebell Swings (light load, but explosive… finding hip extension here)
7 Slow Air Squats
3 Inchworms
:20 second Hollow Hold
Then
A second 500 meter row with the first 100 meters slow, then increase the tempo every 100 meters.

Conditioning:

AMRAP 7
7 Deadlifts
14 Toes to Bar

Rx
225,155
TTB
Level 2
Scale weight to a weight where you could get 20 reps unbroken touch and go if you went for a max rep set.
Hanging Knee Raise
Level 3
Scale weight to a weight where you could get 20 reps unbroken touch and go if you went for a max rep set.
PVC Banded V-up