3 rounds as warm-up:
5/side light windmills
5 scap push-ups
5 scap pull-ups
+
Every 2:30 for 5 sets:
3 clean-grip deadlifts, 31X1
+
For time – your choice:
2000m row, 4000m bike erg, 3 mile Echo Bike, 2000m ski erg, or 1600m run
+
5:00-10:00 coach-led mobility work