2 rounds as warm-up:
15m bear crawl
10 tiny kip swings (hollow-to-arch)
15m walking lunges
10 tiny kip swings (hollow-to-arch)

Every 3:00 for 15:00 (5 sets):
3 back squats, 20X1
+
3 rounds for time w/10:00 cap:
30 wall balls
15 pull-ups
+
5:00-10:00 coach-led mobility

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