Run, row, Assault Bike, and/or ski erg @ easy pace
5 rounds of(1/side Turkish get-up + 5 controlled scap push-ups)
Every :90 for 15:00 (5 sets):
1st: 1 power clean – build to a tough single
2nd: :30 perfect push-up, ring dip, or handstand accumulation
+
Every :60 for 12:00 (6 sets):
1st: 4-6 touch-and-go deadlifts, light/moderate – goal is efficient, solid movement over load
2nd: :30 front leaning rest on ground
+
5:00-10:00 coach-led mobility work
Post results to comments.