3 rounds as warm-up:
30 single-unders
:20 hollow rock
10 alternating toe touches from plank
Every :90 for 15:00 (5 sets of each):
1st: 3 hang power cleans from just below the knees or 3 hang power snatches from just below the knees (whichever you didn’t do for 20.1)
2nd: 6 alternating DB Z presses w/:01 pause at the top of each
+
3 rounds for time of any 2 of w/8:00 cap:
20 Russian kettlebell swings
80 double-unders
200m row or ski erg if available
+
5:00-10:00 coach-led mobility