Skills & strongman things

For completion as warm-up:
20 alternating 90/90 sit
20 alternating toe touches from plank
10 air squats w/alternating reach overhead
15m bear crawl
+
Every :60 for 12:00 (4 sets of each):
min 1: 2-4 standing broad jumps – build in effort set-to-set, if comfortable you can the final set near-maximal
min 2: 1/side Turkish get-up + windmill – load if comfortable
min 3: :10-:20/side single-arm hang from bar/ring OR :20-:40 2-arm hang from bar
+
20:00 @ sustainable effort:
100′ overhead carry
150′ Farmer’s walk
200′ bear hug carry
250m row or equivalent ski/bike/run
*all loads moderate/tough, ok to have to break today!
+
5:00-10:00 coach-led mobility