3 rounds as warm-up:
5 prisoner good mornings
5 scap push-ups
30 single-unders
+
Every 5:00 for 30:00 (6 sets):
3-5 touch-and-go power cleans or clean-grip deadlifts
6-10 unbroken push-ups or handstand push-ups
200m row or .4 mile bike or 200m run @ 95% effort (no ski erg today)
+
5:00-10:00 coach-led mobility work
notes: goal is to build to a very tough but solid set of 3-5 reps on the barbell, accumulate good quality pushing reps, and then sprint the row/bike/run… all 6 intervals should be high-effort/-intensity today, and should leave you with a relatively long rest each round, something like 3:00-3:30 for most