3 sets as warm-up:
10 hollow/arch swings
10 light bent-over band rows
5 air squats w/alternating single-arm reach overhead
+
Every 2:30 for 15:00 (6 sets):
2 back squat, 40X1
10 light bent-over band pull-aparts
+
For time w/10:00 cap:
50 wall balls
45 pull-ups
400m run
OR
For time w/10:00 cap:
400m run
4 rounds of [5 muscle-ups (ring or bar) + 15 wall balls @ 30/20 to 10]
+
5:00-10:00 coach-led mobility