2 sets as warm-up:
5 DB Devil’s presses
5 squats w/DBs @ shoulders
5-10 ring rows or Australian pull-ups

Every :90 for 12:00 (4 sets of each):
1st: 2 front squats from the ground – squat clean counts as first rep
2nd: 5-15 perfect push-ups
+
3 sets for even times:
30 Russian kettlebell swings
250m ski erg or 600m bike erg or .3 mile Assault/Echo Bike
*rest the same amount of time it takes to complete the work, or pair up someone and rest while they go until you each have completed 2 rounds
+
5:00-10:00 coach-led mobility

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