1 round as warm-up:
5 prisoner Kang squats
:30 relaxed hang from bar
5 air squats w/alternating reach overhead
5 slow v ups or :30 hollow rock
+
5:00-10:00 movement prep
+
3 rounds for total reps of post-run movement:
5:00 of [20 wall balls + 400m run + max in remaining time of toes-to-bar]
5:00 rest
OR
3 rounds for total reps without dying:
5:00 of [20 toes-to-bar + 400m run + max in remaining time of squat cleans @ 185/125]
5:00 rest
+
2 sets not for time:
:45/side plank
+
5:00-10:00 coach-led mobility work
notes: goal in either option is best total output, pace accordingly from the outset… choose the 2nd option only if both your toes-to-bar are already very efficient AND your heavy squat cleans are solid when fatigued – if you’re not sure, today is not the day to find out!