2 rounds as warm-up:
10 alternating toe touches from plank
:15-:30 relaxed hang from bar
5 pvc passthroughs
5 overhead squats w/pvc pipe or empty bar
+
Every 3:00 for 15:00 (5 sets):
3 front squats, 30X1
10 bent-over band pull-apart
OR
15:00 to build to a tough sets of 1 hang squat clean from just below the knees + 2 front squats
+
For time w/8:00 cap:
21 double-unders or single-unders
9-8-7-6-5-4-3-2-1 CTB or chin-over-bar pull-ups
OR
For time w/8:00 cap:
35 double-unders
1-2–3-4-5-6-7 muscle-ups – ring or bar
+
5:00-10:00 coach-led mobility