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):
6-8 alternating front rack lunges
3-4 strict supinated pull-ups – weight/assist as needed to make each set tough & unbroken
+
AMRAP in 7:00:
3 toes-to-bar
6 wall balls
6/12
9/18
and so on, adding 3 to the TTBs & 6 to the wall balls each round…
+
3 sets:
10-15 calf raises w/toes elevated and a :10 hold @ the top of the final rep each set
15-20 tibialis raises
OR
5:00-10:00 coach-led mobility work

Squat & upper pull strength + squat/pull couplet options + accessory

3 rounds as warm-up:
:30 hang from bar
10 pvc Kang squats
+
Every 3:00 for 15:00 (5 sets):
5-4-3-2-1 back squats, 22X1
5-7/side 3-point DB rows
+
For time w/10:00 cap:
21 pull-ups
21 thrusters @ 45/33 or wall balls if front rack is a limiter on the thruster
15 pull-ups
21 thrusters
9 pull-ups
21 thrusters
*so pull-ups descend, thrusters or wall balls stay @ 21
OR
9-7-5 for time w/10:00 cap:
9 muscle-ups
9 overhead squats, 135/95
7/9
5/9
*so muscle-ups descend, squats stay @ 9
+
3 sets:
9-12 dual DB delt raises
9-12 band face pulls
OR
5:00-10:00 coach-led mobility