Squat & pull strength + AMRAP

3 rounds as warm-up:
10 prisoner walking lunges
5 scap pull-ups
:30 handstand hold or plank
+
Every 2:30 for 15:00 (6 sets):
1 back squat, 22X1
1 strict pronated CTB strict pull-up – weight or band-assist as needed to ensure challenging reps
+
AMRAP in 7:00:
3 pull-ups (CTB if quick singles are manageable)
6 wall balls
6/12
9/18
and so on, adding 3 to the pull-ups & 6 to the wall balls each round
+
5:00-10:00 coach-led mobility