2 rounds as warm-up:
:30 hang from bar
15 light Russian kettlebell swings
5 goblet squat curl to halo
+
Every :60 for 15:00 (5 sets of each):
1st: 3 front or back squats – your choice
2nd: 3-4 L 3-point DB rows
3rd: 3-4 R 3-point DB rows
+
For total reps:
3:00 of [6 pull-ups + 6 dual DB squats] 3:00 rest
3:00 of [6 toes-to-bar + 6 alternating DB reverse lunges] OR
For total reps:
3:00 of [6 muscle-ups + 6 thrusters @ 115/75] 3:00 rest
3:00 of [6 CTB pull-ups + 6 alternating barbell front rack reverse lunges @ 115/75] +
5:00-10:00 coach-led mobility