3 sets as warm-up:
20 single-unders
20 double-unders (or 20 more single-unders)
:20/side plank
10 light Russian kettlebell swings
Every :60 for 15:00 (5 sets of each):
1st: 4 close-grip bench press, 30X0
2nd: 4 L leg single-leg crossbody DB Romanian deadlifts, 3010
3rd: 4 R leg single-leg crossbody DB Romanian deadlifts, 3010
+
2 rounds for time:
40 1-arm DB hang clean & jerks, switch arms every 5 reps
400m run
+
5:00-10:00 coach-led mobility
Post results to comments.
A. 95-115# , 35# db
B. 7:27, 35# db.