Run, row, Assault Bike, and/or ski erg @ easy pace
3 sets easy of (5 DB Cuban presses + 10 wall balls + 5 toes-to-bar or hanging knee raises)
Every :90 for 15:00 (5 sets of each):
1st: 1 clean-grip deadlift, build to tough (but still not maximal, nothing ugly today)
2nd: 3-6 strict ring or bar dips OR max up to :10-:30 top of dip hold
+
For reps:
4:00 of (10 toes-to-bar + 10 tough alternating reverse goblet lunges)
2:00 rest
4:00 of (3 wall walks + 9 Russian kettlebell swings w/same KB used for lunges + 15 air squats)
+
5:00-10:00 coach-led mobility
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