3 sets as warm-up:
:10-:20 plank or handstand hold
10 hollow/arch swings
5 air squats w/alternating single-arm reach overhead
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Every :90 for 15:00 (5 sets of each):
1st: 3 snatch-grip deadlifts, 3131
2nd: 6-9 DB Z presses w/pause @ top
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2 rounds for time w/10:00 cap:
40 tough alternating single-arm DB power cleans
400m run or 500m row or 450m ski or .75 mile Echo Bike
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5:00-10:00 coach-led mobility