Thruster/TTB couplet + accessory work
3 rounds as warm-up:
:15 hang from bar
5/side single-leg prisoner good mornings
5 air squats w/alternating single-arm reach overhead
+
AMRAP in 7:00:
3 thrusters, 95/65 or light/moderate DBs
3 toes-bar
6/6
9/9
and so on, adding 3 to each movement…
+
Every :60 for 15:00:
1st: 8-16 alternating DB curls, light
2nd: 2-3 YTWs w/:01 pause in each position
3rd: :30 plank on ground
+
5:00-10:00 coach-led mobility