Weightlifting & upper pull strength + chipper

3 rounds as warm-up:
5 prisoner Kang squats
5-10 scap pull-ups
+
Every 2:30 for 15:00 (6 sets):
1 squat clean + 1 front squats (or 1 squat snatch + 1 overhead squat)
2 strict supinated pull-ups – add load/assistance as needed to make each rep tough be full ROM
+
For time w/12:00 cap:
20 toes-to-bar
400′ shuttle run
60 wall balls
400′ shuttle run
20 toes-to-ber
+
5:00-10:00 coach-led mobility