Weightlifting tech + AMRAPs + accessory
3 rounds as warm-up:
5 scap pull-ups
5/side side lying windmills
5 slow prisoner Kang squats
+
Every :60 for 15:00 (15 sets):
1 squat clean or 1 squat snatch
*treat this as tech work @ moderate loads throughout, nothing tough!
+
For reps:
5:00 strict pronated pull-ups
:60 rest
3:00 wall balls
:60 rest
:60 double-unders
+
3 sets not for time:
4-6 dual DB Cuban presses