4 sets as warm-up:
1/side Turkish get-up + 2 windmills
12 band pull-aparts

Every :60 for 8:00:
1st: 4-8 hang power cleans
2nd: :30 perfect ring dips, bar dips, perfect push-ups
+
Every :60 for 8:00:
1st: 12-16 unbroken Russian kettlebell swings
2nd: 8 burpees as fast as possible
+
Every :60 for 8:00:
1st: :30 bike @ moderate effort
2nd: :30 row @ moderate effort
+
5:00-10:00 coach-led mobility work

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