Weightlifting strength/tech + pull/squat/DU triplet
3 rounds as warm-up:
5 pvc passthroughs
5 pvc overhead squats
5 pvc good mornings
+
Every 2:30 for 15:00 (6 sets):
2-4 squat snatches
OR
2-4 squat clean & jerks
*all reps should be completed within a :30 window
+
AMRAP in 10:00:
7 muscle-ups or 21 toes-to-bar
49 wall balls
98 double-unders
+
5:00-10:00 coach-led mobility