3 rounds as warm-up:
5/side 1-arm DB upright row, 3010
5/side 1-arm DB Arnold press, 2011
:30 table hold

10:00 gymnastics – pick a couple movements and go back & forth again
+
4 sets:
2:00 strict pull-ups
:30 rest
2:00 offset carry w/1 KB in front rack & 1 DB overhead – switch sides after :60
:30 rest

5:00-10:00 mobility work – coach-led

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