Squat & pull strength + chipper AMRAP 3 rounds as warm-up: 5 prisoner Kang squats 5-10 scap pull-ups + Every 3:00 for 15:00 (5 sets): 8 alternating front rack reverse lunges, light/moderate 12 alternating KB/DB gorilla rows + AMRAP in 10:00: 45 WB-on-shoulder squats 45 pull-ups or 15 muscle-ups (your choice ring/bar) 45 WB-on-shoulder squats