3 rounds as warm-up:
:20 hang from bar
10 light Russian kettlebell swings
5 goblet squat curl to halo
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Every :90 for 15:00 (5 sets of each):
1st: 2 1 & 1/4 front squats
2nd: 2 strict pull-ups, weight or band-assist to ensure solid sets withing that range (more weight or less assistance than last week if possible given the fewer reps)
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For time:
30-20-10 alternating DB rows from plank
30-30-30 alternating reverse lunges, dual DBs @ shoulders
*same DBs for both movements
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5:00-10:00 coach-led mobility