Squat/pull-up/cal AMRAP + accessory work
2 rounds as warm-up:
:30 hang from bar
10 alternating toe touches from plank
5 prisoner Kang squats
+
5:00 to clean & front squat prep
+
5 sets for load/completion:
:60 to complete 5 unboken front squats from the ground
:60 strict pull-ups
:60 calories @ moderate effort- your choice bike/row/ski
:60 rest
+
3 sets not for time:
4-8/side single-arm DB external rotations
:15-:30/side plank