3 rounds as warm-up:
10 Russian kettlebell swings
:15/side star plank
:15 2-arm passive hang from bar or rings
Every :90 for 12:00 (4 sets of each):
1st: 1 power clean from just above knees + 1 power clean from just below knees + 1 power clean
2nd: 6-8 DB floor presses, 40X1
+
3 sets for steady reps:
:60 of [5 Russian kettlebell swings + 5 push-ups]
:30 rest
:60 of [10 prisoners steps-ups + 5 strict pull-ups/ring rows/Australian CTBs]
:30 rest
:60 row or bike – increase effort each round, think easy/moderate/tough
:60 rest
+
5:00-10:00 mobility work – coach-led
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