3 sets as warm-up:
5 strict pull-ups or ring rows
10 unweighted alternating reverse lunges
30 single- or double-unders

Every :90 for 15:00 (5 sets of each):
1st: 2 front squats, 20X1
2nd: 4/side single-arm DB shoulder press, 30X0
+
5 rounds for time:
20 Russian kettlebell swings
40 double-unders
+
5:00-10:00 coach-led mobility

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