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 wall balls w/:01 hold @ bottom)
Every :60 for 12:00 (4 sets of each):
1st: 3-5 front squats, 40X1
2nd: :20 handstand hold or front leaning rest on rings or ground
3rd: 5-10 strict pull-ups or 5 tough DB bent-over rows
+
AMRAP in 7:00:
3 power cleans, moderate up to 115/75 OR use DBs if front rack is the limiter w/a bar
3 front squats
3 burpees
6 power cleans
6 front squat
6 burpees
9 power cleans
9 front squats
9 burpees
and so on…
+
5:00-10:00 coach-led mobility
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