3 sets as warm-up:
5 air squats w/alternating single-arm reach overhead each rep
10 alternating toe touches from plank
5 scap pull-ups
Every :90 for 18:00 (6 sets of each):
1st: 1 hang squat clean + 1 front squat (or 1 hang power clean + 2 front squats), build to a challenging but solid final set
2nd: 1 weighted strict pronated pull-up building to a max OR 3/side 1-arm DB rows as heavy as possible
+
For total reps:
2:00 bar-facing burpees
2:00 front squats, up to 135/95 from the ground (no rack)
2:00 bar-facing burpees
+
5:00-10:00 coach-led mobility
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