2 rounds as warm-up:
:30 bent hollow hold
10 alternating toe touches from plank
5 prisoner Kang squats
+
Every :90 for 15:00 (5 sets of each):
1st: 2-2-1-1-1 front squats, build to a tough but solid final rep
2nd: 7-10 controlled band pull-aparts w/pause @ the back
+
3 rounds for reps:
:60 toes-to-bar
:60 wall balls
:60 rest
OR
AMRAP in 8:00:
1 bar muscle-up
2 pull-ups
3 toes-to-bar
6 thrusters, 135/85
*no adjusting loading for this option, perform as rx’d or opt for the TTB/WB combo
+
5:00-10:00 coach-led mobility