2 rounds as warm-up:
:30 hang from bar
20 light Russian kettelbell swings
5 goblet squat curl to halo
+
Every :90 for 15:00 (5 sets of each):
1st: 3 1 & 1/4 front squats
2nd: 1-2 strict pull-ups, weight or band-assist to ensure solid sets withing that range (more weight or less assistance than last week if possible given the fewer reps)
+
For time w/10:00 cap:
45 pull-ups
90 wall balls
135 double-unders
OR
For time w/10:00 cap:
135 double-unders
90 wall balls, 30/20 to 10
45 CTB pull-ups
+
5:00-10:00 coach-led mobility