easy 500m row
spend 10minutes practicing pistols. you may do cross legged, or to a box or practice getting in a squat and then extending one leg
1a 3x 10 strict GH raises, if your first set is easy, grab a dumbell for the rest.
1b 3x 8 TGU(4/arm) heavy but not maximal
this means round 1 is 10 burpees, 1 thruster, 2 is 9 burpees 2 thrusters…round 10 is 1 burpee and 10 thrusters.
10 wall balls(14/10)
arm overhead with distraction and external rotation