For completion as warm-up:
2:00 run/row/bike/ski easy
+
2 rounds easy:
8 alternating toe touches from plank
16 prisoner step-ups

Every :60 for 16:00 (4 sets of each):
1st: 15m L 1-arm DB overhead walking lunges
2nd: 15m R 1-arm DB overhead walking lunges
3rd: 10-15 Australian CTB pull-ups or ring rows w/short pause @ top
4th: rest
*moderate loads w/perfect movement
+
For time w/8:00 cap:
15 toes-to-bar
60 double-unders
15 toes-to-bar
45 double-unders
15 toes-to-bar
30 double-unders
15 toes-to-bar
15 double-unders
+
5:00-10:00 mobility work – coach-led

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2 rounds as warm-up:
3 inchworms
15m walking lunges
:15/side star plank
15m walking lunges
10 alternating toe touches from plank

Every :60 for 15:00 (5 sets of each):
1st: 5 L standing DB shoulder presses, 21X1
2nd: 5 R standing DB shoulder presses, 21X1
3rd: 5 clean-grip deadlifts, 21X1
+
For time:
20 burpees
20 Russian kettlebell swings
400m run
20 Russian kettlebell swings
20 burpees
+
5:00-10:00 coach-led mobility

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