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 (10 alternating side lunges + 5 scap pull-ups + 5 scap push-ups)
A. Hang power clean or hang power snatch (only if already proficient overhead), build to a tough single in 10:00
+
20:00 @ 90% aerobic w/a partner trading off completed rounds (if odd numbers go 1:1 work:rest):
10 box jumps w/step-down or step-up/step-downs, 24/20
20 anchored sit-ups
300m row
+
5:00-10:00 coach-led mobility work
Post results to comments.