For completion as warm-up:
30m bear crawl
30m walking lunge w/a twist
+
3 rounds easy:
5-10 toes-to-bar
10 air squats w/pause in the hole
Every :90 for 15:00 (5 sets of each):
1st: 1 front squat, 20X1 – build to a heavy single for the day
2nd: 5-6/side 1-arm DB rows, 10X1 – heavy
+
Every 3:00 for 5 sets:
:60 row/bike/ski @ moderate effort
6/side 1-arm DB thruster – toughest weight that still allows for quality reps, can increase as you go
+
5:00-10:00 mobility work – coach-led
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