2 rounds as warm-up:
:30 hang from bar
20 light Russian kettelbell swings
10 goblet squats
+
Every :90 for 15:00 (5 sets of each):
1st: 3 front squats, 22X1
2nd: 3-6 strict pull-ups, weight or band-assist to ensure solid sets withing that range
+
21-15-9 for time w/10:00 cap:
Toes-to-bar
Dual DB squats, moderate DBs @ shoulders
OR
3 rounds for time w/10:00 cap:
7 bar muscle-ups
7 squat cleans, 185/135
+
5:00-10:00 coach-led mobility