For completion as warm-up:
10 tiny kip swings (hollow-to-arch)
15m bear crawl forward
15m bear crawl backward
10 medium kip swings
5-10m duck walk forward
5-10m duck walk backward
10 big kip swings

Every :90 for 12:00 (8 sets):
3 back squats @ 50-60% of max, 10X0 – intent is speed throughout
+
AMRAP in 12:00:
20 strict pull-ups
400m run or 35/25 bike calories
*band-assist the strict pull-ups to ensure a set of 5-10 would be possible when fresh – though even smaller sets are still likely to be the best plan here…
+
5:00-10:00 coach-led mobility

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