Run, row, Assault Bike, and/or ski erg @ easy pace
10 alternating Turkish get-up + windmill

On a running 27:00 clock:
Every :90 for 6 sets:
3 power cleans, moderate/tough
+
Every 3:00 for 3 sets:
:30 push-ups or rings dips (if very efficient) + 200m run
+
Every 3:00 for 3 sets:
:30 kettlebell swings + 200m run
+
5:00-10:00 coach-led mobility work – 1-2 upper & 1-2 lower pieces

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