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 :90 for 15:00 (5 sets of each):
1st: 3-position squat clean (high hang + just below knees + floor), solid reps over absolute load
2nd: max (-1) unbroken strict pull-ups – if you know you’ll get more than 10 on your 1st set add a little weight
+
Every :60 for 15:00 (5 sets of each):
1st: :30 row or bike @ moderate effort
2nd: 5-10 unbroken toes-to-bar or 10-15 abmat sit-ups
3rd: :30 double-unders
+
5:00-10:00 coach-led mobility work
Post results to comments.