2 rounds as warm-up:
5 push-ups w/alternating toe touches from top
: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):
2 front squats, 30X1
OR
15:00 to build to a tough sets of 1 hang squat clean from just below the knees + 1 front squat
+
For total reps:
:60 double-unders
:60 rest
:60 moderate DB thrusters OR thrusters @ 115/75
:60 rest
2:00 toes-to-bar
:60 rest
:60 thrusters
:60 rest
:60 double-unders
+
5:00-10:00 coach-led mobility