Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets of (15 band pull-aparts + 10 jumping switch lunges or unweighted walking lunges)
A. Squat clean (or 1 power clean + 1 front squat), 12 x 1 moderate/tough according to your skill/comfort, nothing ugly; begin a rep every :60
+
3 sets for reps:
:90 burpee pull-ups
:30 rest
:90 row calories
:30 rest
+
5:00-10:00 coach-led mobility work
Post results to comments.