3 sets as warm-up:
8 alternating DB shoulder press
8 alternating KB pull-throughs
8 goblet squats, 3111

Every :60 for 12:00:
1 moderate squat snatch or 1 squat clean OR if you’re already efficient and in the mood to build to a heavy single, go for it…
+
AMRAP in 12:00:
6 handstand push-ups
9 CTB pull-ups
12 alternating pistols
OR
AMRAP in 12:00:
6 pull-ups (band assisted OK today)
9 hand-release push-ups
12 alternating box step-up/step-downs, 24/20
+
5:00-10:00 coach-led mobility work

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