WGM AMRAPs
3 rounds as warm-up:
10 alternating toe touches from plank
10 hollow-arch swings (baby kips)
10 air squats
+
10:00 to build to slightly above working weight for the overhead squat or front squat, bar starts from the ground
+
5 sets for total reps:
3:00 of [3 overhead squats (or front squats) + 6 pull-ups (or 3 muscle-ups) + 12 calories]
:60 rest
*pick up where you left off each round
+
5:00-10:00 coach-led mobility