3 sets easy of (1 dead hang to inverted or :05-:10/side 1-arm hang + 5 Russian kettlebell swings + 5 1 & 1/4 goblet squats)
Every :90 for 15:00 (5 sets of each):
1st: 3 front squats, 30X1
2nd: 6 ring rows, 2020
+
3 rounds for time w/7:00 cap:
15 front squats, 95/65 (bar starts on ground)
12 pull-ups
OR
3 rounds for time w/7:00 cap:
7 squat cleans, 155/105
5/3 muscle-ups
+
5:00-10:00 coach-led mobility
Post results to comments.