3 rounds as warm-up:
10m toe walk
10m heel walk
5 air squats w/alternating single-arm reach overhead
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Every 3:00 for 15:00 (5 sets):
5 front squats (can go from rack or squat clean the first rep if you’re proficient cleaning)
:30 supine plank
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AMRAP in 10:00:
max unbroken strict pull-ups OR 5-10 unbroken Pendlay rows if you’re still working toward your first strict pull-up – run to 1st pole & back every time you come off the bar or complete your set of Pendlay rows
+
5:00-10:00 coach-led mobility