3 sets as warm-up:
5 toes-to-bar
10 prisoner air squats
30 single-unders
Every :90 for 15:00 (5 sets of each):
1st: 1 front squat, 20X1 – build to a tough final rep
2nd: 30 double-unders or :30 double-under practice
+
7 rounds for time w/7:00 cap:
7 front squats, light/moderate up to 95/65 w/bar starting on the ground (no racks)
7 strict pull-ups
+
5:00-10:00 coach-led mobility
Post results to comments.
A. 155-195
B. 6:45 w 65#. All singles on the pull ups. Alternated between pronated and supinated each set, and last 2 were supinated. Just glad I finished under 7:00!