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 2:00 for 10:00 (5 sets):
3-position squat clean (floor + below knees + above knees), solid reps over absolute load
+
AMRAP in 15:00 w/a partner, trade off all work as desired:
25 pull-ups
50 row calories
100 overhead squats @ 45 OR 100 wall balls @ 20/14 to 10/9
50 box jumps w/step-down, 24/20
25 pull-ups
+
5:00-10:00 coach-led mobility work
Post results to comments.