2 rounds as warm-up:
:15 hang from bar
10 alternating toe touches from plank
5 air squats w/alternating reach overhead
+
Every 2:00 for 5 sets:
5 Pendlay rows w/:01 solid bar-to-abdomen hold @ top OR take 10:00 to establish a strict weighted pull-up max
+
AMRAP in 15:00:
15 calories – your choice row/bike/ski
15 wall balls
+
5:00-10:00 coach-led mobility work