3 rounds as warm-up:
5 pvc passthroughs
5 pvc overhead squats
5 pvc good mornings
:10-:20 relaxed hang from bar
+
On a 15:00 clock:
build to a challenging hang squat snatch or hanbg squat clean single
+
For time:
50 pull-ups
50 thrusters, 45/35 – yep, empty bar
OR
For time:
21/14 bar muscle-ups
21 overhead squats, 155/105
+
5:00-10:00 coach-led mobility