Squat & upper pull strength + couplet

3 rounds as warm-up:
:30 relaxed hang from bar or 5 strict pull-ups
10 pvc good mornings
5 pvc overhead squats
+
Every 3:00 for 15:00 (5 sets):
3 back squats, 40X1
16-9/side 3-point DB rows or single-arm ring rows
+
For time w/9:00 cap:
45 pull-ups
45 front squats, 95/65
OR
For time w/9:00 cap:
21 muscle-ups – your choice bar/ring
21 overhead squats, 135/85
+
3 sets:
20 alternating DB curls
20 alternating DB presses
OR
5:00-10:00 coach-led mobility

Gymnastics skill + aerobic/crawls/carries

For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
:60 relaxed hang from bar
:60 plank
+
Every :60 for 15:00 (5 sets of each):
1st: upper gymnastics press tech
2nd: upper gymnastics pull tech
3rd: jump rope tech
+
20:00 @ easily sustainable effort:
20 calories
10 med ball or sand bag walking lunges, light
:30 2-arm hang from bar
10 med ball or sand bag squats
+
5:00-10:00 coach-led mobility