Something Open-ish + accessory work
2 rounds as warm-up:
10 alternating bird dogs
10 alternating dead bugs
5 air squats w/alternating single-arm reach overhead
+
8:00 to build to a moderate squat clean or squat snatch single, mix in a few scap pull-ups, strict pull-ups, kipping between reps
+
AMRAP in 12:00:
4 muscle-ups
8 front rack reverse lunges, 135/97
12 calories
OR
AMRAP in 12:00:
4 CTB pull-ups, toes-to-bar, or pull-ups (different that Monday)
8 single-arm DB overhead walking lunges, up to 50/35
12 calories
+
3 sets for completion:
8-10 alternating DB curl & press
12-15 band good mornings
OR
mobility work
*both if time allows