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 hold)
Every 2:00 for 10:00 (5 sets):
3 hang power snatches OR 3 hang power cleans if overhead is problematic, solid reps over absolute load
+
AMRAP in 18:00 w/a partner, trade off completed rounds:
35/25 row calories
15 burpees
+
5:00-10:00 coach-led mobility work
Post results to comments.