Squat strength + triplet
3 rounds as warm-up:
10 alternating toe touches from plank
10 hollow-arch swings (baby kips)
10 air squats
+
Every 2:00 for 10:00:
5-4-3-2-1 front squats, 20X1
+
2 rounds for time w/15:00 cap:
20 dual DB squat cleans
25 toes-to-bar
60/45 calories or 600m run
OR
For time w/15:00 cap:
15 muscle-ups – bar or ring
30 alternating pistols
900m row
30 alternating pistols
15 muscle-ups
+
5:00-10:00 coach-led mobility