3 sets as warm-up:
:10 switch grip hanging
:20 plank march
5-10m duck walk

Every :90 for 15:00 (5 sets of each):
1st: 2 front squats from the ground, 33X1
2nd: 1-2 strict pull-ups wider than normal grip, 11X0 – weighted if possible, band assisted if needed
+
AMRAP in 6:00:
12 single-arm DB overhead walking lunge steps – 6 steps away from the rig, 6 steps back
12 toes-to-bar
*heavy on the DB, can switch switch sides at any point or stay all on 1 side, your choice, I don’t care!
+
5:00-10:00 coach-led mobility

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