3 rounds as warm-up:
:30 relaxed hang from bar
2 prisoner air squats
2/side prisoner alternating forward lunges
2/side prisoner alternating reverse lunges
Every :60 for 10:00 (10 sets):
1 hang power clean, moderate
+
AMRAP in 5:00:
Strict pronated pull-ups
*band assist only if you will likely get less than 10 total, and only as needed to ensure at least 10 are do-able
+
Every :60 for 10:00 (5 sets of each):
1st: 2-4 DB renegade rows, 1 = 1 push-up + 1/side row from plank
2nd: 10-20 anchored sit-ups
+
5:00-10:00 coach-led mobility
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