3 sets as warm-up:
3 prisoner Kang squats, 3030
10 alternating toe touches from plank
30 single-unders
Every :90 for 15:00 (5 sets of each):
1st: 3 front squats from the ground (so 1 squat + 2 front squats, OR 1 power clean + 3 front squats)
2nd: 3-6 bent-over dual DB rows w/:01 hold @ top
+
10:00 @ 80% effort – sustainable throughout, emphasis on perfect movement/ROM:
2 muscle-ups (ring or bar)
4 handstand push-ups
8 dual DB squats, DBs @ shoulders
OR
4 strict pull-ups
6 hand-release push-ups
8 goblet squats
+
5:00-10:00 coach-led mobility
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