2 rounds easy:
:20/side plank – star if possible
15 air squats, 1010
10/side single-arm DB suitcase deadlifts

12:00 to build to a 5RM/side single-arm DB thruster (so 5 consecutive reps on each side, can rest between sides as needed)
+
Every 4:00 for 4 sets:
15 wall balls
45 double-unders
15 wall balls
*work should be completed in roughly 2:00 each round again, cut reps a bit from the beginning if that’s not achievable
+
5:00-10:00 mobility work – coach-led

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