Back squat & pull strength + squat/pull repeats
3 rounds as warm-up:
5 air squats w/alternating single-arm reach overhead
10 alternating toe touches from plank
5 scap pull-ups
+
Every :90 for 15:00 (5 sets of each):
1st: 1 back squat, 20X1 – building to a tough final single (not a true max unless you feel great)
2nd: 1 strict pull-up – band assist, CTB, and/or weighted to allow for tough reps
+
Every 3:00 for 15:00 (5 sets):
6 alternating single DB box step-ups
9 toes-to-bar
12 squats w/single DB held any way
OR
3 bar muscle-ups
6 alternating single DB box step-ups
3 bar muscle-ups
12 squats w/single DB held any way
+
5:00-10:00 coach-led mobility