For load + for reps + for time
3 rounds as warm-up:
10 alternating toe touches from plank
10 hollow-arch swings (baby kips)
10 air squats
+
5-4-3-2-1 clean-grip deadlifts; begin a set every 2:00
+
5:00 rest
+
AMRAP in 5:00 of [15 burpees + 15 Russian kettlebell swings]
+
5:00 rest
+
For time:
800m run or 1000m row or 800m ski erg or 2000m bike erg
+
5:00-10:00 coach-led mobility