2 rounds as warm-up:
15m bear crawl
15m walking lunge w/a twist
:10 chin-over-bar hold
:10 passive hang from bar
Every :90 for 15:00 (5 sets of each):
1st: 3 front squats from the ground (a full squat clean counts as the first)
2nd: max strict pull-ups in :40
+
For reps:
5:00 wall balls
:60 rest
3:00 toes-to-bar
:60 rest
:60 double-unders
+
5:00-10:00 coach-led mobility work
Post results to comments.