W, then G, and then WM
3 rounds as warm-up:
10 alternating toe touches from plank
2-3 box jumps w/emphasis on aggressive hip extension and soft landing
+
For load/reps/time on a running 30:00 clock:
00:00-10:00: build to a heavy overhead, front, or back squat single (your choice)
10:00-15:00: AMRAP bar muscle-ups or strict pronated pull-ups
15:00-20:00: rest
20:00-30:00: 400m run + 40 dual DB walking lunge steps w/DBs @ shoulders + 400m run
+
10:00 coach-led mobility