A. Feet Elevated Planche Leans; 25 sec x 4 sets; rest 1:40 - Completed. I must need to work on my wrist flexibility bc these are tough haha. 
B. Frog Stand w One Leg Extended; 10 sec holds/leg x 4 sets; rest as needed - Super difficult for me. Could barely hold one leg out. Maybe held for a max of 6sec haha. Tried accumulating time instead. 
C1. Good morning position hip rotations; 4 slow controlled reps x5;
rest 30 seconds
C2. Deck Squats; 10 reps x 5 sets; 30 sec
C3. KB Front Rack Carry; 120' x 5 sets; rest as needed
Love these movement piece. Hip rotations are great on hip! 
+
6 Sets (keep HR bw 150-170):
Row 3min
rest 30 sec
(rest 2min bw sets 3-4)
Done. Held an average 16 bpm. Increase stroke rate and held 1:55 split. 
+
6 Sets (keep HR bw 150-170):
Assault 3min
rest 30 sec
(rest 2min bw sets 3-4)
Maintained 168 bpm each set. 
+
Assault 8 Sec @ 100%
Assault easy for 1:22
x10 sets
Was getting 10 calories each set. Legs were toasted after this.