3 rounds as warm-up:
5 scap pull-ups
10 alternating toe touches from plank
10 alternating prisoner reverse lunges
+
10:00 movement prep
+
For time w/12:00 cap:
21 pull-ups
42 double-unders
21 thrusters, 95/65
18 CTB pull-ups
36 double-unders
18 thrusters, 115/75
15 bar muscle-ups
30 double-unders
15 thrusters, 135/85
+
2-3 sets:
10-15/side light band external rotations
:30 hollow hold
OR
mobility work
*both if time allows