2 rounds as warm-up:
5 push-ups w/alternating toe touches from top
:15-:30 relaxed hang from bar
5 band or pvc passthroughs
5 band or pvc overhead squats
+
Every 2:30 for 15:00 (6 sets):
1 front squat, 30X1
OR
15:00 to build to a tough hang squat clean or hang squat snatch single
+
For total reps:
2:30 of [5 pull-ups + 10 wall balls]
2:30 rest
2:30 of [20 double-unders + 5 pull-ups]
2:30 rest
2:30 of [10 wall balls + 20 double-unders]
+
5:00-10:00 coach-led mobility
notes: if you can consistently do smooth sets of 5 unbroken pull-ups, make these CTB… if you can consistently do smooth sets of 10 unbroken wall balls, make these heavier… if you cannot consistently do sets of 20 unbroken double-unders, reduce the reps to 10 or 5 OR sub 50 single-unders…