3 sets as warm-up:
10 air squats
10 Australian CTB pull-ups or ring rows
:30 plank on ground

Every :90 for 15:00 (5 sets of each):
1st: 2 front squats from the ground (a squat clean counts as your 1st rep again)
2nd: max unbroken strict CTB pull-ups, band assist as needed to allow for at least 3 solid reps each for all rounds
+
AMRAP in 8:00:
4 heavy DB thrusters
8 toes-to-bar
+
5:00-10:00 coach-led mobility

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