A. With a partner, 20 minute AMRAP of:
5 laps overhead plate carry / bar hang hold
10 plate touch burpees
20 pull-ups (may be partner assisted)
40 goblet squats (ideally 53/35 lbs, but scale as needed).
(For the squats, one person works at a time.)
B. 10 minutes of mobility. Spend 1-2 minutes in each stretch or mobilization.