2 rounds as warm-up:
10 alternating toe touches from plank
10 overhead squats w/pvc pipe or empty bar
5 scap pull-ups
+
Every 2:30 for 15:00 (6 sets):
3 front squats, 22X1
3-6 strict pull-ups
OR
1 squat clean
1 hang squat clean
1 front squat
3-6 strict CTB pull-ups
+
For time:
50 single-arm DB/KB overhead alternating reverse lunges (switch arms after 25)
500m row or 500m ski or 1 mile bike
50 single-arm DB/KB overhead alternating reverse lunges (switch arms after 25)
+
5:00-10:00 coach-led mobility