3 rounds as warm-up:
:20 hollow hold
10m crab walk
:05 chin-over-bar hold
:05 dead hang from bar
Every 2:00 for 10:00 (5 sets):
1 back squat, 10X1 @ weight you can move w/speed throughout, likely just a bit heavier than last week
+
9-15-21-15-9 for time w/10:00 cap:
Wall balls
CTB pull-ups
+
5:00-10:00 coach-led mobility work
Post results to comments.