Weightlifting + squat/pull couplet
2 rounds as warm-up:
10 pvc passthroughs
10 pvc overhead squats
10 pvc good mornings
5-10 strict pull-ups
+
Every 2:30 for 15:00 (6 sets):
2-3 thrusters, can be from ground or from rack
OR
2-3 squat snatches
*build to tough
+
For time w/10:00 cap:
42-30-18 box step-ups w/wall held any way
21-15-9 pull-ups
OR
9-7-5 for time w/10:00 cap:
Muscle-ups
Squat snatches, 135/95
+
5:00-10:00 coach-led mobility