3 rounds easy:
10 band passthroughs
5 air Kang squats
5 scap pull-ups
Every 3:00 for 5 sets:
2 back squats – build to tough as long as positions are spot on, get in a bit of scap work during the rest (ext/int rotations, pull-aparts, more passthroughs if overhead mobility is a limiter, dead hang to inverted, etc.)
+
For time w/10:00 cap:
45 wall balls
45 toes-to-bar
45 wall balls
+
5:00-10:00 coach-led mobility
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