2 sets as warm-up:
6 scap pull-ups
9 scap push-ups
12 prisoner air squats

Every :90 for 15:00 (5 sets of each):
1st: 1 1 & 1/4 front squats, light but controlled throughout w/emphasis on excellent bottom positions (full depth, solid front rack, etc.)
2nd: 30 double-unders or :30 double-under practice
+
7 rounds for time w/7:00 cap:
7 power cleans, up to 115/75
35 double-unders
+
5:00-10:00 coach-led mobility

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