3 rounds as warm-up:
5 pvc passthroughs
5 pvc overhead squats
5 pvc good mornings
+
Every 2:30 for 15:00 (6 sets):
1 squat clean or snatch
1 hang squat clean or snatch from anywhere below the knees
1 hang squat clean or snatch from anywhere above the knees
+
For time w/10:00 cap:
15-12-9-6-3 pull-ups
15 wall balls
*so 15/15, 12/15, 9/15, 6/15, 3/15
OR
9-7-5-3-1 for time w/10:00 cap:
Bar muscle-ups
Thrusters, 135/95
+
5:00-10:00 coach-led mobility