2 rounds as warm-up of [3 overhead squats @ 3311 + :05 chin-over-bar hold + :05 hang from bar w/elbows @ 90 degrees + :05 dead hang + 200m jog or :60 row/bike/ski]
Every :90 for 12:00 (4 sets of each):
1st: 3 snatch-grip deadlifts, 3131
2nd: 6 seated DB Arnold presses, 21X1
+
2 rounds for total reps:
2:00 of [200m run + max kettlebell swings in remaining time]
:60 rest
2:00 of [200m run + max burpees in remaining time]
2:00 rest
+
5:00-10:00 mobility work – coach-led
Post results to comments.