2 rounds as warm-up:
15m bear crawl
15m walking lunge w/a twist
5-10 strict pull-ups OR :10 chin-over-bar hold

Every :90 for 15:00 (5 sets of each):
1st: 2-3 front squats, start light & build a bit so only last 1-2 sets are tough
2nd: 4-6 heavy bent-over DB/KB rows, no pauses
+
AMRAP in 8:00:
8/4 strict pull-ups – band-assisted is the preference today rather than Australian, select the lightest possible band that allows for steady accumulation of reps (these will likely not be unbroken sets)
8 tough alternating KB goblet reverse lunges
+
5:00-10:00 mobility work – coach-led

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