2 rounds as warm-up:
15m bear crawl
10 tiny kip swings (hollow-to-arch)
15m walking lunges
10 tiny kip swings (hollow-to-arch)
Every 3:00 for 15:00 (5 sets):
3 back squats, 20X1
+
3 rounds for time w/10:00 cap:
30 wall balls
15 pull-ups
+
5:00-10:00 coach-led mobility
Post results to comments.
A. 180-220.
B. 4:29