Squat & pull strength + AMRAP
3 rounds as warm-up:
10 prisoner walking lunges
5 scap pull-ups
:30 handstand hold or plank
+
Every 3:00 for 15:00 (5 sets):
5 back squats, 40X1
3 supinated strict pull-ups – weight or band-assist as needed to ensure 3 unbroken, challenging reps each set
+
AMRAP in 12:00:
3 x [1 pull-up + 1 toes-to-bar]
9 wall balls
12 calories – your choice
9 wall balls
OR
AMRAP in 12:00:
6 muscle-ups
12 wall balls, heavy and/or high
18 calories – your choice
+
5:00-10:00 coach-led mobility