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):
1 front squat – build to a max for the day
1 strict CTB pull-up – band-assist or weight as needed to make each rep challenging
+
AMRAP in 15:00 w/a partner:
3 dual DB squat cleans
6 pull-ups (CTB if smooth) or 3 bar muscle-ups
9 calories
*partners trade off completed rounds
+
5:00-10:00 coach-led mobility