2 rounds as warm-up of [3 overhead squats @ 3111 + :10-:20 chin-over-bar or top of ring row hold + 200m jog or row or bike or ski erg]
Every :90 for 12:00 (4 sets of each):
1st: 3 halting snatch-grip deadlifts – :01 pauses just off ground & just below knees on way up, :03 descent
2nd: 3-5/side seated DB Arnold presses, 11X1 – if you have a weaker side, start there each set
+
AMRAP in 10:00 w/focus on perfect movement & tempo on push-up/HSPU even if that slows you down…:
300m run
15 Russian kettlebell swings, light/moderate
10 push-ups or strict handstand push-ups, 10X1
+
5:00-10:00 mobility work – coach-led
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