Pre-Open full body strength + sprint

3 rounds as warm-up:
:30 relaxed hang from bar or 5 strict pull-ups or 5 scap pull-ups
10 air squats
15 double-unders or single-unders or pogo jumps
+
Every 3:00 for 12:00 (4 sets):
5 back squats, moderate
3 strict pronated pull-ups – use band-assistance or add load as needed to make these unbroken & tough
+
Every 3:00 for 12:00 (4 sets):
5 snatch-grip deadlifts, moderate
:30 L-sit or 10-15 push-ups or 3 wall walks
+
For time:
500m row or 500m ski erg or 1000m bike erg or .7 mile Echo Bike or 400m Air Runner
+
5:00-10:00 coach-led mobility