Weightlifting strength + pull/cal couplet
3 rounds as warm-up:
5 pvc passthroughs
5 pvc overhead squats
5 pvc good mornings
+
Every 3:00 for 15:00 (6 sets):
3-5 overhead squats
OR
3-5 front squats
*can be from ground or out of rack, full snatch/clean counts as first rep
+
AMRAP in 10:00:
10 toes-to-bar
200m row
OR
same warm-up
+
AMRAP in 15:00:
Muscle-ups (bar or ring), 21/15 calories every time you break
+
10:00 to build to a heavy snatch or clean – your choice, power or full
+
5:00-10:00 coach-led mobility