60s. Row/Air bike
12 Air squat
12 Ring row
12 Push up

45s. Row/Air bike
9 Back squat
9 Good morning
9 Press (behind neck)

30s. Row/Air bike
6 Snatch grip deadlift
6 Muscle snatch
6 OHS

Mobility:
- Spider lunge + twist (alt.): 45s.
- Up & down dog: 45s.
- Pigeon stretch: 2x20s.
- Couch stretch: 2x20s.
- Chest: 2x20s.
- Lats: 2x20s.