Squat & pull strength + couplet
2 rounds as warm-up:
:30 relaxed hang from bar
10 pvc good mornings
10 alternating reverse lunges
+
Every 3:00 for 15:00 (5 sets):
2 back squats, 22X1
2-3/side 3-point DB rows w/:01 pause @ the top
+
AMRAP in 7:00:
3 pull-ups (CTB if proficient)
3 dual DB thrusters
6/6
9/9
and so on…
OR
For time w/7:00 cap:
30 thrusters, 135/85
30 bar muscle-ups
+
5:00-10:00 coach-led mobility