3 rounds as warm-up: 5 push-ups w/alternating toe touch from plank each rep :10-:20 hang from bar 5 air squats w/alternating reach overhead + 5 sets @ sustainable effort: 3:00 of [5 power snatch singles + 10 burpees w/lateral hop/step over the bar + row/ski/bike calories in remaining time] 3:00 rest + 5:00-10:00 coach-led mobility