Pull/jump/squat/cal AMRAPs + accessory work
2 rounds as warm-up:
10 hollow-arch from bar (baby kips)
10 alternating toe touches from plank
5 prisoner Kang squats
+
5:00-10:00 to build to a moderate squat clean or squat snatch single for the day – nothing maximal again, just want the bar to feel lighter during the next piece…
+
5 sets:
:30 strict pull-ups or muscle-ups if you’ll be able to do 5+/round
:30 rest
:30 double-unders
:30 rest
:30 squat cleans or squat snatches, tough
:30 rest
:30 calories
:30 rest
+
3 sets not for time:
10/side light band external rotations
10 alternating hollow-arch rolls
+
5:00-10:00 coach-led mobility