2 rounds as warm-up:
3 prisoner air Kang squats, 3131
:30 hollow rock
10 alternating toe touches from plank w/:01 hold touching toes each rep
Build to a challenging close-grip bench press triple in 10:00
+
Every :60 for 10:00 (5 sets of each):
1st: 5-10 unbroken strict pull-ups, band-assist as needed to allow 5-10 in the first round
2nd: :30 plank or top of dip hold, perform 1 perfect push-up or strict dip every :05 (so 6 reps each round)
OR
Every :60 for 10:00 (10 sets):
1-2 muscle-ups – your choice ring and/or bar
+
AMRAP in 2:00:
Burpee toes-to-bar
+
5:00-10:00 coach-led mobility
Post results to comments.