2 rounds as warm-up:
:30 relaxed hang from bar
10 pvc good mornings
10 alternating reverse lunges
+
Every 3:00 for 15:00 (5 sets):
3 back squats, 22X1
3-4/side 3-point DB rows
+
AMRAP in 7:00:
3 front squats, light/moderate up to 135/95 from the ground
3 pull-ups (CTB if proficient)
6/6
9/9
and so on…
OR
AMRAP in 7:00:
1 overhead squat, 135/95 from the ground
1 ring muscle-up
2/2
3/3
and so on…
+
5:00-10:00 coach-led mobility