SL knee & upper pull strength + ascending couplet + accessories

3 rounds as warm-up:
5 scap pull-ups or strict pull-ups
10 air squats
10 pogo jumps
+
Every 3:00 for 15:00 (5 sets):
8 alternating front rack lunges w/barbell on back
4 strict supinated pull-ups – weight/assist as needed to make each set tough & unbroken
+
AMRAP in 7:00:
1 squat clean or med ball squat clean
7 double-unders
2/14
3/21
and so on…
*light/moderate loading that allows for relatively quick singles throughout, can be a power clean + front squat if not smooth/efficient w/full clean
+
3 sets:
8-12 calf raises w/toes elevated and a :10 hold @ the top of the final rep each set
12-16 tibialis raises
OR
5:00-10:00 coach-led mobility work