Something Open-y + single-leg hinge & press accessory
3 rounds as warm-up:
10 alternating bird dogs
10 alternating dead bugs
5 air squats w/alternating single-arm reach overhead
+
For total reps:
3:00 of [21/15 row calories + max in remaining time wall walks]
3:00 rest
3:00 of [27/21 row calories + max in remaining time deadlifts up to 185/125 or tough Russian kettlebell swings]
3:00 rest
3:00 of [33/27 row calories + max in remaining time double-unders]
*deadlift loading should be relatively light, should allow for sets of 5-10 with solid form
+
3 sets for completion:
8-12 steps DB death march
4-6 dual DB Z presses
*both movements light & controlled throughout
+
5:00-10:00 coach-led mobility