2 rounds as warm-up:
5 prisoner Kang squats
:20 relaxed hang from bar
5 air squats w/alternating reach overhead
:20 hollow rock
+
5:00 prep for pull/squat/run
+
For times on a running clock, each w/a 5:00 cap:
@ 00:00: 50 pull-ups or 50 CTB pull-ups or 25 bar muscle-ups
@ 10:00: 100 wall balls
@ 20:00: .5 mile run
+
5:00-10:00 coach-led mobility work
notes: pick the hardest variation of upper pull you’ll be able to get close to finishing under the 5:00 cap… same applies to the WBs, too, go heavier if you think you’ll still have a shot to finish