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 front squats, 40X1
2nd: 2-3 wall walks or :20 handstand hold or front leaning rest on rings or ground
3rd: 6 tough DB bent-over rows – no tempo, go heavy
+
3 rounds for total reps, pick up where you left off:
2:00 of [2 power cleans up to 95/65 + 4 thrusters + 6 pull-ups (CTB if possible)]
:60 rest
+
5:00-10:00 coach-led mobility
Post results to comments.