Run, row, Assault Bike, and/or ski erg @ easy pace
10 alternating Turkish get-up + windmill

Every :90 for 15:00 (5 sets of each):
1st: 2 snatch-grip deadlifts, 31X1
2nd: 5-10 strict handstand push-ups or 3-4 seated on floor DB shoulder presses
+
Every 5:00 for 3 even sets:
15 kettlebell swings, moderate unbroken
15 burpees
250/200m row
+
5:00-10:00 coach-led mobility work – 1-2 upper & 1-2 lower pieces

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