2 rounds as warm-up:
15m bear crawl
15m walking lunge w/a twist
5-10 strict pull-ups OR :10 chin-over-bar hold
Every :60 for 12:00 (4 sets of each):
1st: 2-2-1-1 front squats, start moderate and build to a heavy final single
2nd: 4-6 L 1-arm DB rows
3rd: 4-6 R 1-arm DB rows
+
3 rounds for rep picking up where you left off each round:
3:00 of (7 toes-to-bar + 14 wall balls + 28 double-unders)
:60 rest
+
5:00-10:00 coach-led mobility work
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