For completion as warm-up:
15m bear crawl
15m walking lunges
:05-:10/side 1-arm hang from ring or bar (sub :20 2-arm hang)
200m jog or :60 row or bike or ski erg
3 wall walks
Every :60 for 12:00 (4 sets of each):
1st: 5-6 L leg front rack reverse lunges
2nd: 5-6 R leg front rack reverse lunges
3rd: :30 front leaning rest on ground – add plate to back if these are easy
+
For total reps:
4:00 strict pull-ups or muscle-ups (if proficient)
:30 rest
3:00 wall balls
:30 rest
2:00 toes-to-bar
:30 rest
:60 double-unders
+
5:00-10:00 mobility work – coach-led
Post results to comments.