Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of (10 bird dogs + 10 dead bugs + :10 2-arm passive hang from bar + 10 goblet squats w/pause in the hole)
Every :90 for 15:00 (10 sets):
1 power clean
1 push jerk
1 split jerk
*keep loads moderate and emphasis excellent mechanics throughout
+
AMRAP in 8:00:
36 double-unders
12 CTB pull-ups, 12 pull-ups, or 4 bar muscle-ups if proficient
6 DB front squats
6 DB alternating reverse lunges
+
5:00-10:00 coach-led mobility
Post results to comments.