3 sets easy of (6 strict pull-ups or ring rows + 3/side 1-arm Russian kettlebell swings + 3/side 1-arm KB thrusters)
Every :60 for 15:00 (5 sets of each):
1st: 3 back squats, 20X1
2nd: 4-6 L DB chainsaw rows, 2010
3rd: 4-6 R DB chainsaw rows, 2010
+
AMRAP in 7:00:
400m run buy-in (so just 1 run to begin the 7:00)
+
max in remaining time:
6 power cleans, up to 155/105
12 hand-release push-ups
+
5:00-10:00 coach-led mobility
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