Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets of (10 band dislocates + 10 band pull-aparts + 10 band behind-the-neck presses)
2 sets of (5-10m overhead duck walk + :20 hollow rock)
Every :60 for 10:00:
1 moderate squat snatch or 1 squat clean
OR
if you’re already efficient and in the mood to build to a heavy single, do so in 10:00
+
AMRAP in 15:00 w/a partner, trade off movements:
20 row calories
15 wall balls
10 pull-ups
+
5:00-10:00 coach-led mobility work
Post results to comments.