2 rounds as warm-up:
:15-:30 relaxed hang from bar
5 pvc passthroughs
5 overhead squats w/pvc pipe or empty bar
+
Every 2:30 for 15:00 (6 sets):
1 thruster
2 front squats
OR
15:00 to build to a max complex of 1 squat clean thruster + 1 squat clean + 1 front squat
*get in a few strict pull-ups between sets
+
AMRAP in 7:00:
12 wall balls
36 double-unders or 48 single-unders
OR
9 thrusters, 115/75
36 double-unders
+
5:00-10:00 coach-led mobility