3 rounds as warm-up:
5m inchworm, slow & controlled
:05-:10/side 1-arm hang from bar or ring OR :20 passive hang from bar
10 air squats w/short pause in the hole
+
8:00 to build to a heavy squat clean for the day
4:00 rest
Every :60 for 8:00 (8 sets):
4 challenging but unbroken thrusters (from the ground, squat clean counts as bottom of 1st thruster)
4 CTB pull-ups OR comparable upper pull, must be unbroken
4:00 rest
AMRAP in 4:00:
60m unweighted walking lunges, hands behind head
400m run
max in remaining time of abmat sit-ups, hand touching temples throughout
+
5:00-10:00 coach-led mobility work
Post results to comments.