2 rounds:
:30 passive hang from bar
:30 plank on ground
:30 wall sit march w/pause @ top
+
4 sets:
3 pull-ups
5 push-ups
7 air squats

Every :90 for 15:00 (5 sets of each):
1st: 1 hang squat clean + 1 front squat
2nd: 1 strict supinated pull-ups – add load or use band assistance to allow for a challenging rep each round
+
AMRAP in 6:00:
30 DB squats (DBs @ shoulders)
30 toes-to-bar
+
5:00-10:00 coach-led mobility

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