Squat & upper pull strength + partner triplet
3 rounds as warm-up:
6 scap pull-ups or strict pull-ups
6 scap push-ups or push-ups
6 alternating prisoner tall kneeling to standing
+
Every 3:00 for 15:00 (5 sets):
3 front squats
2-3 strict CTB pull-ups – band-assist or weight as needed to make 2-3 challenging every round
+
AMRAP in 15:00 w/a partner:
5 pull-ups (CTB pull-ups if unbroken is possible)
15 double-unders
10 air squats (or 10 alternating pistols if proficient)
*partners trade off completed rounds
+
5:00-10:00 coach-led mobility