For completion as warm-up:
2:00 easy row/bike/run
+
3 rounds easy:
5 scap pull-ups, 1111
5 scap push-ups, 1111
10 Cossack squats

Every :90 for 15:00 (5 sets of each):
1st: 1 clean (power or squat) + 1 thruster + 1 front squat, build to tough
2nd: 6-8/side 3-point DB rows, heavy no tempo
+
For time:
1000m row
45m DB walking lunges, moderate/tough @ shoulders

5:00-10:00 mobility work – coach-led

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