Weightlifting + something Open-y
3 rounds as warm-up:
10 alternating bird dogs
10 alternating dead bugs
5 air squats w/alternating single-arm reach overhead
+
12:00 to build to a squat clean or squat snatch max for the day
+
For time w/12:00 cap:
3 rounds of [10 overhead squats @ 135/85 + 10 CTB pull-ups]
3:00 rest
3 rounds of [10 front squats @ 135/85 + 10 CTB pull-ups]
OR
For time w/12:00 cap:
1-2-3-4-5-6-7 of [front squats + pull-ups]
3:00 rest
7-6-5-4-3-2-1 of [front squats + pull-ups]
*light/moderate up to 95/65 w/a barbell or 50/35/hand w/DBs @ shoulders
+
5:00-10:00 coach-led mobility