2 rounds as warm-up:
15m bear crawl
15m walking lunge w/a twist
:10 chin-over-bar hold
Every :90 for 15:00 (5 sets of each):
1st: 5 front squats from the ground (a full squat clean counts as the first)
2nd: max strict pull-ups in :30
+
AMRAP in 8:00:
20 toes-to-bar
40 wall balls
80 double-unders
+
5:00-10:00 coach-led mobility work
Post results to comments.
SCHEDULE NOTICE: 600, 1030, 430 classes only today (530 & 630 are canceled) – regular schedule resumes tomorrow