3 rounds easy:
4 v-ups
8 scap pull-ups
12 air squats
10:00 to build to a challenging thruster from the ground
+
Every :60 for 12:00 (4 sets of each):
1st: 10 toes-to-bar or :30 slow & cotrolled hanging knee raises
2nd: 10-15 unbroken wall balls – heavier than normal if possible
3rd: :30 double-under practice
+
For time:
20 air squats
200m run
20 air squats
+
5:00-10:00 mobility work – coach-led
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