2 rounds as warm-up of [5 overhead squats @ 31X1 + :05-:10/side 1-arm hang from ring or bar (sub :20 2-arm hang) + 200m jog or row or bike or ski erg]

Every :90 for 12:00 (4 sets of each):
1st: 2 halting snatch-grip deadlifts – :01 pauses just off ground & just below knees on way up, :03 descent
2nd: 5-6 seated DB Arnold presses, 11X1
+
Every 3:00 for 12:00 (4 sets) @ high effort:
21/15 row calories
15 Russian kettlebell swings, moderate unbroken
9 perfect push-ups or handstand push-ups, 10X1 – stick to the tempo w/a pause @ the top
+
5:00-10:00 mobility work – coach-led

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