3 sets as warm-up:
5 air squats w/alternating single-arm reach overhead each rep
10 alternating single-leg v-ups
5 slow & controlled ring rows w/a pause at the top
15:00 to build to a tough squat clean single, get in some very light scap activation work between sets (pull-aparts, band or DB external rotations, etc.) or pvc/band passthroughs if overhead mobility is a limiter
+
AMRAP in 7:00:
700m row
+
max in remaining time:
7 front squats @ 95/65 (or KB goblet if front rack is the limiter)
7 toes-to-bar
+
5:00-10:00 coach-led mobility
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