For completion as warm-up:
30m slow bear crawl
:30 hollow rock
400m run
Every :90 for 15:00 (5 sets of each):
1st: 1 clean pull + 2 power cleans, building to tough
2nd: 1/side Turkish get-up, moderate slow & controlled
+
For time:
500m row
40 Russian kettlebell swings, moderate
30 tough 1-arm DB shoulder-to-overhead
+
5:00-10:00 coach-led mobility work
Post results to comments.