Weightlifting + couplet
3 rounds as warm-up:
10 pvc passthroughs
5 pvc Kang squats
5 scap pull-ups or strict pull-ups
+
Every 2:30 for 15:00 (6 sets):
1 clean-grip deadlift
1 clean pull
1 squat clean
OR
1 snatch-grip deadlift
1 snatch pull
1 squat snatch
+
For time w/10:00 cap:
9 pull-ups or CTB pull-ups
3-6-9-12-15 squats w/dual DBs @ shoulders, tough
*so 9/3, 9/6, 9/9, 9/12, 9/15
OR
3 rounds for time w/10:00 cap:
9 muscle-ups
9 reps of [1 squat clean + 1 front squat @ 185/125]
+
5:00-10:00 coach-led mobility