2 rounds as warm-up:
60 single-unders or 30 double-unders
10 alternating DB thrusters (so 2 DBs, but alternate which arm goes overhead each rep)
:05-:15 chin-over-bar hold
:15 passive hang from bar
Every :90 for 15:00 (5 sets of each):
1st: 3-3-3-3-3 snatch-grip deadlift, 31X1
2nd: :30-:45 plank on forearms
+
3 rounds for time w/10:00 cap:
48 double-unders
16 alternating DB snatches, up to 50/35
12 burpees w/lateral hop over the DB
+
5:00-10:00 mobility work – coach-led
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