Squat & upper pull strength + AMRAP

2 rounds as warm-up:
5 pull-ups
10 push-ups
15 air squats
+
Every 3:00 for 15:00 (5 sets of each):
10 alternating reverse barbell lunges – your choice front/back
10 strict pronated pull-ups – band-assist as needed to get to 10 unbroken each set!
+
AMRAP in 10:00:
15 wall balls
15/12 calories
+
5:00-10:00 coach-led mobility

Weightlifting strength + chipper

3 rounds as warm-up:
10 alternating dead bugs
10 alternating bird dogs
10 prisoner walking lunges
+
15:00 to build to a ground-to-overhead max – can be clean & jerk or snatch
+
For time w/10:00 cap:
100 single-arm DB hang clean to overhead, up to 50/35
1000′ shuttle run (20 x 25′ out & back)
+
5:00-10:00 coach-led mobility work