3 rounds as warm-up:
5 air squats w/alternating single-arm reach overhead each rep
10 alternating toe touches from plank
:20 relaxed hang from bar
+
3 rounds easy:
1-3 DB thrusters
1-3 toes-to-bar
3-6 double-unders
+
3:00 row or bike easy
AMRAP in 20:00:
4 DB thrusters
6 toes-to-bar
24 double-unders
*50/35 DBs for those registered only
+
10:00 coach-led mobility