3 sets as warm-up:
2/side Turkish get-up
5-10 toes-to-bar or hanging knees raises
On a running clock:
12:00 to build to a tough power clean
+
2:00 rest
+
Every :60 for 8:00 (4 sets of each):
1st: :30 row increasing pace every round
2nd: :30 sit-ups
+
2:00 rest
+
For time w/4:00 cap:
30 alternating DB snatches
30 burpees
+
5:00-10:00 mobility work – coach-led
Post results to comments.