Coach-led warmup
10 minutes

WOD
Row 250m
12 Deadlift (100/70)
Rest 2 minutes

200m Front-rack kettlebell carry (24/16)
12 Kettlebell snatch
Rest 2 minutes

3 rounds (15 minute cap)

Mobility/stretching cool down
5 minutes

For scaling and detailed description, see the Zen Planner app.