3 rounds as warm-up:
15m bear crawl
15m walking lunges
10 tiny kip swings (hollow-to-arch)
Every 3:00 for 15:00 (5 sets of each):
4 back squats, 20X1
+
10:00 @ 80% effort – stay relaxed throughout, emphasis on efficient movements:
10 pull-ups or 5 bar muscle-ups
20 double-unders
20 wall balls
20 double-unders
+
5:00-10:00 coach-led mobility
Post results to comments.
A. 175-215. Felt good!
B. Subbed 2 bar muscle ups – got 3 + 30 double unders