3 sets as warm-up:
10 air squats
10 alternating reverse lunges
10 Australian CTB pull-ups or ring rows

Every :90 for 15:00 (5 sets of each):
1st: 3 front squats from the ground (a squat clean counts as your 1st rep)
2nd: max (-1) unbroken strict pull-ups, band assist as needed to allow for at least 5 solid reps each for all rounds
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For time w/15:00 cap:
150 wall balls
*have a plan from the start for this, stick to it as long as possible, and reflect on it afterward…
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5:00-10:00 coach-led mobility

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