3 sets as warm-up:
12 air squats, 1010
:30 plank on ground
4-8 pull-ups or ring rows

20:00 to build to both a 1-rep max strict weighted pull-up AND a challenging (tough but not true max) clean single – does not have to be a true max, but if feeling good, go for it!
*if you do not have a strict pull-up, perform 3 max chin-over bar holds anywhere during the 20:00 work window (probably @ 5:00/10:00/15:00)
+
AMRAP in 7:00:
3 front squats
3 pull-ups
6 front squats
6 pull-ups
9 front squats
9 pull-ups
and so on adding 3 reps each round…
+
5:00-10:00 coach-led mobility

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