3 rounds as warm-up:
50 single-unders
5/side 1-arm DB thrusters
:10 chin-over-bar hold
:10 passive hang from bar
Every :90 for 15:00 (5 sets of each):
1st: 2 squat clean singles (:10-:20 between reps)
2nd: 5-10 unbroken toes-to-bar OR :30 toes-to-bar kipping rhythm work
+
5 rounds for time w/10:00 cap:
10 thrusters, up to 95/65
15 AbMat sit-ups
+
5:00-10:00 mobility work – coach-led
Post results to comments.