For completion as warm-up:
2:00 easy row/bike/run
+
2 rounds easy:
5 slow & deliberate inchworms
5 scap pull-ups, 1111
5m forward duck walk
5m backward duck walk
Every :60 for 14:00 (7 sets of each):
1st: 1 squat clean (or 1 power clean into 1 front squat)
2nd: 1-3 strict pull-ups or muscle-ups if proficient
+
AMRAP in 7:00:
3 toes-to-bar
3 thrusters
6 toes-to-bar
6 thrusters
9 toes-to-bar
9 thrusters
and so on adding 3 reps each round…
+
5:00-10:00 coach-led mobility
Post results to comments.