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 12:00 (12 sets):
sets 1-3: 3 moderate hang power snatches (or cleans) from above the knees
sets 4-6: 3 moderate hang power snatches (or cleans) from below the knees
sets 7-9: 3 moderate power snatches (or cleans) from the floor
sets 10-12: :30 max strict pull-ups or :30 max muscle-ups if proficient or max chin-over-bar hold up to :30
+
15:00 @ 90% aerobic w/a partner trading off completed rounds (if odd numbers go 1:1 work:rest or shadow another pair):
20/15 row calories
10 push-ups w/:01 pause @ top or :30 plank
+
5:00-10:00 coach-led mobility work
Post results to comments.