3 rounds as warm-up: 10m toe walk 10m heel walk 5 air squats w/alternating single-arm reach overhead + Every 3:00 for 15:00 (5 sets): 5 front squats (can go from rack or squat clean the first rep if you’re proficient cleaning) :30 supine plank + AMRAP in 10:00: max unbroken strict pull-ups OR 5-10 unbroken