3 rounds as warm-up:
5 prisoner good mornings
5 scap push-ups
5 scap pull-ups
+
AMRAP in 5:00:
Strict pronated pull-ups
+
Every 4:00 for 24:00 (6 sets):
2-4 front squats (from the ground, squat clean counts as 1st rep)
.3 mile bike or 200m row or 200m ski or 200m run @ 95% effort
+
5:00-10:00 coach-led mobility work
notes: same idea as last few weeks, goal is to build to a very tough but solid set of 2-3 reps on the barbell then sprint the row/bike/run/ski… all 6 intervals should be high-effort/-intensity today, and should leave you with around 3:00 rest each set