3 sets as warm-up:
1/side Turkish get-up + windmills, 3011
10 band pull-aparts
30 single-unders
Every :90 for 15:00 (5 sets of each):
1st: 10m double DB or KB front rack walking lunges
2nd: :60 strict pull-up accumulation – if using a band select the lightest assistance that allows you to accumulate 3-6 each round
+
Every :60 for 15:00 (5 sets of each):
1st: 10-15 unbroken wall balls
2nd: double-unders (select a number that you believe is achievable in :15-:30 for rounds and stick to it)
3rd: :30 bike or row @ moderate effort
+
5:00-10:00 coach-led mobility work
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