Warmup
Row 5 minutes 21 strokes per minute pace
3 rounds
Anti-rotation/core stabilization drills
10 dead hang pullups
1 minute ring support

Conditioning
20 minutes AMRAP
2x sandbag clean, squat
20 yard sandbag sprint

Krav Maga
Knife threat defense – standing, seated, kneeling
Knife hostage defense

Kettlebell Sport
3 rounds, increase weight each round, rest 3:00 between rounds
Snatch pyramid
1-10-1