3 sets as warm-up:
5 air squats w/alternating single-arm reach overhead each rep
10 alternating toe touches from plank
5 slow & controlled ring rows
15:00 to build to a tough front squat single, get in very light scap activation work between sets (pull-aparts, band or DB external rotations, etc.) or pvc/band passthroughs if overhead mobility is a limiter
+
AMRAP in 10:00:
6 strict pull-ups OR 6 perfect and challenging Australian CTB pull-ups (no band-assist)
9 hand-release push-ups
12 sit-ups w/fingertips touching temples throughout
15 double-unders
+
5:00-10:00 coach-led mobility
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