FS & upper pull strength + cal/squat couplet
3 rounds as warm-up:
:10-:20 relaxed hang from bar
10 alternating toe touches from plank
5 goblet squat curl to halo
+
Every :90 for 15:00 (5 sets of each):
1st: 3 front squats, 30X1
2nd: 3-6 scap pull-ups, strict pull-ups, or weighted strict pull-ups
+
AMRAP in 10:00:
15 calories – your choice
15 wall balls
OR
27-21-15-9 w/10:00 cap:
Calories – your choice
Dual DB thrusters, up to 50/35/hand
+
5:00-10:00 coach-led mobility