Pre-Open full body strength + sprint

For completion as as warm-up:
12 air squats
12 single- or double-unders
12 scap pull-ups
9 thrusters, pvc or empty bar
9 single- or double-unders
9 toes-to-bar
6 thrusters, pvc or empty bar
6 single- or double-unders
6 pull-ups (CTB pull-ups if possible)
+
Every :90 for 12:00 (4 sets of each):
1st: 3 back squats
2nd: 6-9/side 3-point DB rows or pronated to supinated ring rows
+
Every :90 for 12:00 (4 sets of each):
1st: 3 clean pulls
2nd: 6-9 dual DB Z press
+
For time:
21 burpees
21 calories – your choice
+
5:00-10:00 coach-led mobility