Run, row, Assault Bike, and/or ski erg @ easy pace
3 rounds of(1/side Turkish get-up + 10 controlled scap push-ups)
Every :90 for 15:00 (5 sets of each):
1st: 2-2-2-2-2 snatch-grip deadlifts, 31X1
2nd: 1-5 wall walks (manageable in :30-:45) or :30-:45 front leaning rest on rings
+
2 sets for time(s):
200m run
10 burpees
20 Russian kettlebell swings, tough unbroken
10 burpees
200m run
5:00 rest
+
5:00-10:00 coach-led mobility work
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