3 rounds as warm-up
:30 bent-knee hollow hold or rock
:20 relaxed hang from bar
5/side light windmills
+
For total reps without dying:
5:00 of [30 sit-ups + 400m run + alternating DB snatches in remaining time]
5:00 rest
5:00 of [30 sit-ups + 400m run + single-arm DB hang clean & jerks (switch every 5 reps) in remaining time]
5:00 rest
5:00 of [30 sit-ups + 400m run + single-arm DB shoulder-to-overhead any way (switch every 5 reps) in remaining time]
+
3 sets not for time:
:30/side plank
+
5:00-10:00 coach-led mobility work