Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets of (10 band dislocates + 10 band pull-aparts + 10 band behind-the-neck presses)
2 sets of (10 alternating side lunges + 5 scap pull-ups + 5 scap push-ups)
Every :60 for 9:00 (9 sets):
sets 1-3: 3 light power cleans
sets 4-6: 2 moderate power cleans
sets 7-9: 1 tough power clean
+
20:00 @ 90% aerobic w/a partner trading off completed rounds (if odd numbers go 1:1 work:rest or shadow another pair):
5 strict pull-ups (can be band assisted) or 3 muscle-ups if proficient
10 burpees
200m run
+
5:00-10:00 coach-led mobility work
Post results to comments.