3 rounds as warm-up:
:20 hang from bar
10 light Russian kettelbell swings
5 goblet squats
+
Every :90 for 15:00 (5 sets of each):
1st: 2 front squats, 22X1
2nd: 2-4 strict pull-ups, weight or band-assist to ensure solid sets withing that range (more weight or less assistance than last week if possible)
+
For time w/10:00 cap:
25 toes-to-bar
50 alternating prisoner reverse lunges or step-ups
150 double-unders or 250 single-unders
50 alternating prisoner reverse lunges or step-ups
25 toes-to-bar
+
5:00-10:00 coach-led mobility