Run, row, Assault Bike, and/or ski erg @ easy pace
3 rounds of(1/side Turkish get-up + 10 controlled scap push-ups)
A. Clean-grip deadlifts, 10 x 3 @ 90-100% clean max (if you don’t have a recent clean max, select a weight that allows for speed throughout, these should not feel like heavy deadlifts), 11X1; begin a set every :60
+
AMRAP in 10:00:
Strict pull-ups, 200m run every time you break
+
3 rounds:
:30 L plank
:30 R plank
:30 rest
+
5:00-10:00 coach-led mobility work
Post results to comments.