Squat & upper pull strength + couplet
3 rounds as warm-up:
10 pvc passthroughs
8 pvc good mornings
6 pvc squats – back or overhead
+
Every 3:00 for 15:00 (5 sets):
5 overhead squats
5 dual DB bent-over rows
+
5 rounds for time w/10:00 cap:
10 front squats, moderate up to 135/95 from the ground (full squat clean counts as 1st rep)
10 toes-to-bar or 5/3 bar muscle-ups
+
5:00-10:00 coach-led mobility