3 rounds as warm-up:
:20 relaxed hang
10 alternating toe touches from plank
5 overhead squats w/pvc pipe or empty bar
+
Every 3:00 for 15:00 (5 sets of each):
3-3-3-3-3 front squats
6 light bent-over band pull-aparts w/pause @ the back
+
AMRAP in 8:00:
4 pull-ups
8 wall balls
4 toes-to-bar
8 wall balls
OR
3 rounds for reps:
:60 bar muscle-up
:60 squat snatches, 115/75
:60 rest
+
5:00-10:00 coach-led mobility