Squat & upper pull strength + couplet
3 rounds as warm-up:
:30 relaxed hang from bar
8 pvc good mornings
8 pvc overhead squats
+
Every 3:00 for 15:00 (5 sets):
3-2-1-1-1 front squats, 20X1
3-2-1-1-1 strict supinated pull-ups – band-assist or add weight as needed to make all sets/reps challenging but solid
+
AMRAP in 7:00:
14 calories
14 wall balls
OR
AMRAP in 7:00:
7 thrusters, 115/75
14 calories
+
5:00-10:00 coach-led mobility