2 sets as warm-up:
10 alternating light DB snatches
15m bear crawl
:30 bottom of squat hold
15m bear crawl
Every :90 for 15:00 (5 sets of each):
1st: 2 clean-grip deadlifts, 31X1
2nd: 4-6/side single-arm DB Z presses, 11X1
*positions more important than load today, keep everything crisp
+
4 sets for reps:
2:00 of [15 Russian kettlebell swings + 15 burpees + max double-unders in remaining time]
:60 rest
+
5:00-10:00 coach-led mobility
Post results to comments.