3 sets as warm-up:
15 light band pull-apart
5 air squats w/alternating single-arm reach overhead
+
Every 3:00 for 15:00 (5 sets):
8-10 (4-5/side) alternating front rack reverse lunges, moderate & controlled throuhgout
5-10 scap pull-ups
+
3 sets for PU/MU reps:
2:00 of [25 wall balls + max in remaining time pull-ups, CTB pull-ups, OR muscle-ups (bar or ring)]
2:00 rest
+
5:00-10:00 coach-led mobility