3 rounds as warm-up:
5 prisoner good mornings
5 scap push-ups
15 backward single-unders
15 forward single-unders
+
Every 5:00 for 30:00 (6 sets):
2-3 touch-and-go power cleans or clean-grip deadlifts
6-9 bar-facing burpees as fast as possible, stop @ 6 if they slow down
200m row or .4 mile bike or 200m ski erg @ sprint
+
5:00-10:00 coach-led mobility work
notes: goal is to build to a tough but solid set of 2-3 reps on the barbell, then sprint the burpees & row/bike/ski… all 6 intervals should be high-effort/-intensity today, and should leave you with a relatively long rest each round, something like 3:30-4:00 for most