2 sets as warm-up:
:10-:15 relaxed hang from bar
10 alternating toe touches from plank
5 air squats w/alternating single-arm reach overhead
+
Every :90 for 15:00 (5 sets of each):
1st: 2 front squats from the rack, 21X1
2nd: 10 band face pulls w/pause @ the back
OR
1st: 2-3 squat clean singles, moderate/tough w/short rest between reps
2nd: 2-3 bar muscle-ups
+
Every 2:00 for 5 sets:
:60 strict pull-ups or alternating DB rows from plank (only if no strict pull-ups)
10 alternating barbell front rack or KB goblet reverse lunges or pistols
+
5:00-10:00 coach-led mobility
notes: squat cleans & bar muscle-ups only if you are already proficient at both, otherwise the greater long-term benefit will come from the front squat & face pull combo…