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

Every :90 for 12:00 (4 sets of each):
1st: 2 snatch-grip deadlifts, 31X1
2nd: 6-8 seated on floor DB shoulder presses, 11X1
+
21-15-9 for time w/10:00 cap:
Russian kettlebell swing, moderate
Sit-up
Push-up
+
5:00-10:00 coach-led mobility work

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