3 rounds as warm-up:
:20 hang from bar
10 light Russian kettlebell swings
5 goblet squat curl to halo
+
Every :60 for 15:00 (5 sets of each):
1st: 5 front or back squats – your choice
2nd: 5 L 3-point DB rows
3rd: 5 R 3-point DB rows
+
AMRAP in 7:00:
7 toes-to-bar
14 wall balls
28 double-unders or 56 single-unders
OR
AMRAP in 7:00:
7 bar muscle-ups
21 wall balls
63 double-unders
+
5:00-10:00 coach-led mobility