Warm-up
500m SkiErg @ easy pace
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2 Rounds
5 Scapular pull-ups
5 Arch hold push to hollow holds (3-5 sec in each position)
10 Tension swings (sponge/block between feet)
4-6 Jefferson curls
+
2 rounds
10 Table top pulses
5 Inchworms
5 Kneeling jumps
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Build to workout weight for SB cleans and SB squats
Few short sets of chest-to-bar pull-ups
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@ workout weight
3 SB cleans
12 (cal) SkiErg
3 Shuttle runs
5 SB squats
7 Chest-to-bar pull-ups