2 rounds for completion as warm-up:
:30 bent hollow hold
10 alternating toe touches from plank
5 prisoner Kang squats
+
5:00 empty bar/pvc overhead squat or full snatch tech work
+
Every :90 for 15:00 (5 sets of each):
1st: 5 moderate back squats, 30X1
2nd: 10-15 controlled band pull-aparts
+
AMRAP in 5:00:
10 wall balls
5 pull-ups or tough Australian CTB pull-ups
OR
For time w/5:00 cap:
21-15-9 CTB pull-ups
9-15-21 thrusters, 95/65
+
5:00-10:00 coach-led mobility