Run, row, Assault Bike, and/or ski erg @ easy pace
3 sets easy of (10 band pull-aparts + 10 light kettllebell swings + 10 push-ups)
Every :90 for 12:00 (4 sets of each):
1st: 5 clean-grip deadlifts, 31X1
2nd: 5/side 1-arm DB shoulder press
+
3 rounds for time w/10:00 cap:
15 DB deadlifts
12 DB hang power cleans
9 DB squats w/DBs @ shoulders
6 DB shoulder-to-overhead
*select the heaviest loads you believe you’ll be able to complete the work within the cap
+
5:00-10:00 coach-led mobility
Post results to comments.