3 sets as warm-up:
3 DB Devil’s presses
5 squats w/DBs @ shoulders
7 ring rows or Australian pull-ups

Every :90 for 15:00 (5 sets of each):
1st: 1 squat clean
2nd: 5-10 strict pull-ups – band-assist if required to get 5 unbroken
+
AMRAP in 10:00:
5 toes-to-bar
10 hand-release push-ups
15 air squats
+
5:00-10:00 coach-led mobility

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