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: 3-3-3-3-3 snatch-grip deadlifts, 31X1
2nd: :30 nose-to-wall hold – if these were easy last week you can play w/alternating shoulder taps
+
5 rounds for time w/10:00 cap:
200m run
10 alternating DB snatches, moderate
+
5:00-10:00 coach-led mobility work
Post results to comments.