Squat/pull EMOM + squat/pull sprint chipper
3 rounds as warm-up:
10 alternating single-leg prisoner good mornings
5 table hold to L-sits
+
Every :60 for 24:00 (6 sets of each):
1st: 2-3 squat clean singles
2nd: :30 bike/row/ski easy
3rd: 4-6 unbroken strict pull-ups – weight/assist as needed
4th: :30 bike/row/ski moderate
+
For time:
12 front squats, moderate up to 185/125 from the ground
21 toes-to-bar
30 calories
+
5:00-10:00 coach-led mobility