Something Open-y + single-leg & abs accessory work
3 rounds as warm-up:
10 alternating bird dogs
10 alternating dead bugs
5 air squats w/alternating single-arm reach overhead
+
For total reps:
5:00 of [10 pull-ups (CTB if possible or 5 bar muscle-ups if proficient) + 15 wall balls]
2:00 rest
5:00 of [10 calories + 15 wall balls]
+
3 sets for completion:
16-20 steps dual DB @ shoulders alternating reverse lunges
16-20 sit-ups
*rest as needed throughout
+
5:00-10:00 coach-led mobility