For completion as warm-up:
15m walk on toes
15m wall on heels
10 wall balls w/:01 pause @ bottom
15m bear crawl
15m crab walk
10 wall balls w/no pause
Every :90 for 12:00 (4 sets of each):
1st: 2-2-1-1 front squats building to a heavy final set, 20X1
2nd: 3-4/arm 3-point DB rows, 20X0
+
5 sets for total pull-ups:
2:00 of [20 double-unders + 10 thrusters up to 95/65 + max strict pull-ups in remaining time]
:60 rest
*thrusters should be unbroken & smooth for all sets, adjust weight accordingly and opt for DBs if front rack is your main limiter in the thruster
+
5:00-10:00 coach-led mobility
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