10:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
5 sets easy of [1/side kettlebell snatch + windmill]

A. Clean high pull, 6 x 1; begin a rep every :60
B. Halting clean-grip deadlift (pause just below knees on way up, :03 descent) , 6 x 1; begin a set every :60
+
12:00 @ 80% – focus on movement quality over speed:
6 power clean singles, moderate weight (lighter than last week)
4 wall walks
200m run

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