3 sets as warm-up:
5/side1-arm DB hang clean & jerks
5 DB goblet squats, 3011
:20 hollow rock

A. Back squat, 8 x 3 @ 60-70% of max, 10X1; begin a set every :90
+
4 sets:
:30 bar muscle-ups, CTB pull-ups, or chin-over bar pull-ups
:30 alternating goblet reverse lunges
:60 rest
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4 sets:
:30 bar muscle-ups, CTB pull-ups, or chin-over bar pull-ups – same as first 4
:30 calories – your choice
:60 rest
*no additional rest between these 2, treat as a single 16:00 running clock, have your equipment for the calorie portion set up beforehand
+
5:00-10:00 coach-led mobility

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