2 sets as warm-up:
:20 hollow hold
10 alternating toe touches from plank
5 air squats w/alternating single-arm reach overhead
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Every :60 for 15:00 (5 sets of each):
1st: 4-6 clean-grip Romanian deadlifts
2nd: 4-6 L arm half-kneeling DB/KB shoulder press
3rd: 4-6 R arm half-kneeling DB/KB shoulder press
*controlled throughout w/slow negatives – think 3011 for both movements
*load in opposite hand of lead leg on the presses
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AMRAP in 8:00:
8 alternating DB snatches or Russian kettlebell swings
8 push-ups or 8 strict handstand push-ups
8 sit-ups w/fingertips on temples throughout
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5:00-10:00 coach-led mobility

10:00 dynamic mobility work – coach-led
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For time w/a partner:
84 alternating box step-ups – prisoner or loaded with single DB/KB
42 pull-ups
60 alternating box step-ups
30 pull-ups
36 alternating box step-ups
18 pull-ups
1200m run
*split all in-gym movements evenly (partner 1 does 42 step-ups, partner 2 does 42 step-ups, partner 1 does 21 pull-ups, partner 2 does 21 pull-ups, and so on…), then complete the 1200m run together (properly distanced, off course, but stay even with each other)
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easy walk cool-down