Single-leg strength + something Open-y
3 rounds as warm-up:
10 alternating bird dogs
10 alternating dead bugs
5 air squats w/alternating single-arm reach overhead
+
Every 3:00 for 3 sets:
12-16 alternating barbell on back reverse lunges
+
For time w/12:00 cap:
3 rounds of [10 squat cleans + 10 pull-ups]
3:00 rest
3 rounds of [10 front squats + 10 pull-ups]
*moderate load that you believe will still allow you to complete all 6 rounds within the cap
+
5:00-10:00 coach-led mobility