Back squat & pull strength + cal/squat/abs
2 rounds as warm-up:
5 scap pull-ups
10 pvc passthroughs
20 walking lunge steps
+
Every 3:00 for 15:00 (5 sets):
3 back squats, 22X1
3 strict supinated pull-ups – weight/assist as needed for solid reps throughout
+
AMRAP in 10:00:
60 calories or 800m run
50 empty barbell thrusters (or light dual DB thrusters if front rack is a limiter)
40 toes-to-bar
+
5:00-10:00 coach-led mobility