2-3 rounds, with Empty Bar / PVC:
5-10 Front Squat
5-10 Back Squat
+ 5 Yoga Push-Ups
+ 5-10 Kip Swings
work through mobility after each round
PVC Pass-Throughs & Wrist Turnovers
T-Spine & Shoulder Flexion (PVC)
Between sets of OHS and Pull-Ups:
Calf S&F (KB)
Overhead Squat (3-3-3)
4:00 Warm-Up ...
Pull-Ups Start after last 4:00 interval
Strict Pull-Ups (3x Max Reps Unbroken)
Max Effort each round;
No more than 1 breath / rep ...
AMRAP starts after 3rd 4:00 interval
10 Overhead Squats (65/45#)
12 Strict Pull-Ups
variations as required ...
Run Around Bldg (~400m)
Ski 500m, or
Posterior Chain, Pec & Shoulder Mobility ...