2 sets of (10 band dislocates + 10 band pull-aparts + 10 jumping squats)

Every :60 for 5 sets:
7 unbroken moderate thrusters, each set starts from the ground – efficiency over load
+
Every :60 for 15:00 (5 sets of each):
1st: 10 unbroken wall balls, select load/height that is achievable across all sets
2nd: 5-10 unbroken toes-to-bar or 10 anchored sit-ups or 10 GHD sit-ups
3rd*: 30-60 unbroken double-unders or :30 double-unders
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*optional Brandon v Lee tiebreak is number of unbroken double-unders completed in the final set – 1 attempt, no time cap on that, keep going until you miss
+
5:00-10:00 coach-led mobility work

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