Squat & pull strength + chipper
3 rounds as warm-up:
5 prisoner Kang squats
5-10 scap pull-ups
+
Every 3:00 for 15:00 (5 sets):
3 front squats
3-6 strict pull-ups (can load/assist as needed to make them unbroken) or tough ring rows
+
For time w/7:00 cap:
45 toes-to-bar
30 front squats, up to 95/65 or equivalent feel w/DBs
15 thrusters
+
5:00-10:00 coach-led mobility