Weightlifting + couplet
2 rounds as warm-up:
10 pvc passthroughs
10 pvc overhead squats
10 pvc good mornings
5-10 scap pull-ups
+
Every 2:30 for 15:00 (6 sets):
1-2 thrusters
OR
1-2 overhead squats
*either can be from the rack or from the floor
+
21-15-9 for time w/10:00 cap:
Thrusters, light/moderate up to 95/65
Pull-ups
OR
9-7-5-3-1 for time w/10:00 cap:
Overhead squats, 135/85
Bar muscle-ups
+
5:00-10:00 coach-led mobility