3 sets as warm-up:
6 scap pull-ups
4 prisoner Kang squats
2 inchworms
Every :60 for 14:00 (7 sets of each):
1st: 1 squat clean thruster
2nd: 1-2 strict supinated pull-ups – weight or assist as needed to make 1-2 moderate/tough but achievable each round
+
21-15-9 for time:
Thrusters, up to 95/65
Pull-ups
OR
7-5-3 for time:
Squat snatches, 135/95
Ring muscle-ups
+
5:00-10:00 coach-led mobility
Post results to comments.