3 rounds as warm-up:
:20 hang from bar
10 light Russian kettelbell swings
5 goblet squats
+
Every :90 for 15:00 (5 sets of each):
1st: 1 front squat, 22X1
2nd: 2-3 strict pull-ups, weight or band-assist to ensure solid sets withing that range (more weight or less assistance than last week if possible)
+
21-15-9 for time w/10:00 cap:
Toes-to-bar
Dual DB squats, heavy
OR
3 rounds for time w/10:00 cap:
15 front squats, 135/95
15 CTB pull-ups
+
5:00-10:00 coach-led mobility