Squat & pull strength + partner triplet

3 rounds as warm-up:
6 scap pull-ups or strict pull-ups
6 scap push-ups or push-ups
6 alternating prisoner tall kneeling to standing
+
Every 3:00 for 15:00 (5 sets):
1 front squat – build to a max for the day
1 strict CTB pull-up – band-assist or weight as needed to make each rep challenging
+
AMRAP in 15:00 w/a partner:
3 dual DB squat cleans
6 pull-ups (CTB if smooth) or 3 bar muscle-ups
9 calories
*partners trade off completed rounds
+
5:00-10:00 coach-led mobility

Hinge & press strength + triplet

3 rounds as warm-up:
10 hollow rocks
10 alternating DB snatches
30 single-unders
+
Every 3:00 for 15:00 (5 sets):
3 power clean singles (so drop & reset each rep)
4-6 dual DB floor presses, 40X1
+
AMRAP in 10:00:
3 ground-to-overhead, up to 135/95
5 bar-facing burpees
15 double-unders
+
5:00-10:00 coach-led mobility