3 rounds as warm-up:
5 prisoner good mornings
5 scap push-ups
30 single-unders
+
Every 5:00 for 30:00 (6 sets):
3-6 front squats (from the ground, squat clean counts as 1st rep)
6-9 toes-to-bar OR 3-6 unbroken muscle-ups (bar or ring)
200m run or .3 mile bike or 200m row @ 95% effort (no ski erg today)
+
5:00-10:00 coach-led mobility work
notes: same idea as last week, goal is to build to a very tough but solid set of 3-6 reps on the barbell, accumulate good quality gymnastics reps, and then sprint the run/bike/row… all 6 intervals should be high-effort/-intensity today, and should leave you with a relatively long rest each round, at least 3:00+