For completion as warm-up:
400m row
8 alternating Turkish get-ups
:20-:30 hanging bent-knee tuck

Every :90 for 12:00 (4 sets of each)
1st: 15m 1-arm DB overhead walking lunges, heavy – switch arms set-to-set so that each side does 2 sets
2nd: 10 Australian CTB pull-ups w/:01 pause @ top – tough set-up that still allows for unbroken sets
+
2 rounds for time w/8:00 cap:
20 toes-to-bar
40 air squats
80 double-unders or single-unders
+
5:00-10:00 coach-led mobility work

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For completion as warm-up:
20 air squats
:05-:10/side 1-arm hang from ring or bar (sub :20 2-arm hang)
200m jog or row or bike or ski erg
10 scap push-ups, 1011
10 overhead squats @ 21X1

Every :90 for 12:00 (4 sets of each):
1st: 1 halting snatch-grip deadlift – :01 pauses just off ground & just below knees on way up, :03 descent
2nd: 5/side 1-arm standing DB shoulder press – start w/weaker side if you have one
+
3 sets:
2:30 of [200m run + max in remaining time of 10 Russian kettlebell swings + 10 burpees]
:90 rest
+
5:00-10:00 mobility work – coach-led

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