1 round as warm-up:
5 prisoner Kang squats
:30 relaxed hang from bar
10 air squats w/alternating reach overhead
5 slow v ups or :30 hollow rock
+
2 rounds @ sustainable effort – should be even output across both rounds without dying:
4:00 of [400m run + max reps in remaining time of 12 DB deadlifts + 9 DB hang power cleans + 6 DB shoulder-to-overhead] 4:00 rest
4:00 of [400m run + max in remaining time of burpees w/lateral jump over DB] 4:00 rest
+
2 sets not for time:
:30/side star plank
+
5:00-10:00 coach-led mobility work