3 sets as warm-up:
7 scap pull-ups
5 prisoner Kang squats
3 inchworms
Every :60 for 14:00 (7 sets of each):
1st: 1 hang squat clean or hang squat snatch, build to moderate/tough as prep for the AMRAP
2nd: 1-2 strict pull-ups (band-assist/weight as needed to make tough) OR 1 bar or ring muscle-up
+
AMRAP in 7:00:
3 hang squat cleans or hang squat snatches, 95/65
3 pull-ups
6 hang squat cleans or hang squat snatches
6 pull-ups
9 hang squat cleans or hang squat snatches
9 pull-ups
And so on, adding 3 to each movements each round
OR
AMRAP in 7:00:
3 hang squat cleans or hang squat snatches, 115/75
3 bar or ring muscle-ups
6 hang squat cleans or hang squat snatches
3 bar or ring muscle-ups
9 hang squat cleans or hang squat snatches
3 bar or ring muscle-ups
And so on, adding 3 to the barbell & keeping the MUs @ 3 throughout
+
5:00-10:00 coach-led mobility
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