3 sets as warm-up:
:10 passive hang from bar
:20/side plank
:20/side single-leg wall sit

Every :90 for 15:00 (5 sets of each):
1st: 3 squat cleans – drop & reset each reps
2nd: 3-6 strict pull-ups wider than normal grip, 11X0 – weighted if possible, band assisted if needed
+
AMRAP in 7:00:
7 thrusters, moderate up to 115/75
28 double-unders or 49 single-unders
+
5:00-10:00 coach-led mobility

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