Run, row, Assault Bike, and/or ski erg @ easy pace
3 rounds of(1/side Turkish get-up + 10 controlled scap push-ups)
Every :90 for 15:00 (5 sets of each):
1st: 3-5 power cleans – touch-and-go if proficient, otherwise drop and quick reset
2nd: 3-5 DB push press, 21X1
+
AMRAP in 6:00:
60/45/30/15 double-unders – same reps/round, select a number that’s achievable in under :60
30 Russian kettlebell swings
15 burpees
OR Wellness Challenge re-test, for time:
250m row
15 burpees
25 kettlebell swings
15 burpees
250m row
+
5:00-10:00 coach-led mobility work
Post results to comments.