Run, row, Assault Bike, and/or ski erg @ easy pace
2 rounds steady as warm-up of [:10 chin-over bar hold + 15m unweighted walking lunge + 200m jog or :60 easy bike or row]
A. 1 & 1/4 front squat, 1-1-1-1-1 building to a tough single; begin a rep every 2:00
+
On an 16:00 running clock:
8:00 to build to a moderate/tough squat clean
8:00 max rounds of (15, 10, or 5 tough upper body pulls (your choice of reps and variation – strict, CTB, kipping, Australian, etc.) + 200m run)
+
5:00-10:00 mobility work – coach-led
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