3 rounds as warm-up:
:20 hang from bar
10 light Russian kettlebell swings
5 goblet squat curl to halo
+
Every :90 for 15:00 (5 sets of each):
1st: 1 1 & 1/4 front squat
2nd: 1 strict pull-up, weight or band-assist to ensure all singles are challenging (can build to a max if adding weight)
+
AMRAP in 7:00:
7 hang squat cleans, 115/75
28 double-unders
OR
AMRAP in 7:00:
7 heavy goblet squats
28 double-unders or 56 single-unders
+
5:00-10:00 coach-led mobility