Used rehab exercises for warm up. 

A1. FLR on rings in full external rotation; 30 seconds x5; rest 2 min - Done. 
A2. Bent arm 90 degree isometric rope hang; 30 seconds x5; rest 2 min - Switched top hand every 15 sec and accumulated 30 sec/arm each set. Was a challenge. 
+
20min AMRAP:
Row 500m
10 Burpees
Assault 1km
10 TTB
4 rounds + 68meters. Sustained pace throughout. Felt aerobic. All TTB unbroken and burpees under 30sec each set.