3 rounds as warm-up:
30 single-unders
3/side 1-arm DB thrusters
:10 chin-over-bar hold
:10 passive hang from bar

Every 2:00 for 16:00 (8 sets):
1 squat clean
1-3 strict pull-ups OR 1-2 muscle-ups OR 3 heavy bent-over DB rows (no bands, Australian, ring rows, or other variations today)
1 squat clean
*moderate loads that allow for crisp cleans
+
AMRAP in 6:00:
21 wall balls
63 double-unders
+
2:00 rest
+
AMRAP in 2:00:
Toes-to-bar
+
5:00-10:00 mobility work – coach-led

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