For completion as warm-up:
15m unweighted walking lunges
:05-:10/side 1-arm hang from ring or bar (sub :20 2-arm hang)
200m jog or :60 row or bike or ski erg
10 scap push-ups, 1011
15 Russian kettlebell swings
Every :90 for 12:00 (4 sets of each):
1st: 4-3-2-1 clean-grip deadlift, 31X1
2nd: :30 jump rope work – singles/doubles/triples/forward/backward/1-leg, mix it up…
+
3 sets:
2:30 of [300/250m row + max in remaining time of 5/side 1-arm DB push press + 10 Russian kettlebell swings]
2:30 rest
+
5:00-10:00 mobility work – coach-led
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