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):
3-5 front squats, 20X1
3-5 strict pronated pull-ups – band-assist or add weight as needed to make 3-5 unbroken reps challenging but solid
+
9-15-21 for time w/7:00 cap:
Front squats, moderate up to 115/75
Toes-to-bar
OR
5-7-9 for time w/7:00 cap::
Muscle-ups – your choice bar/ring
Squat cleans, moderate up to 185/125
+
5:00-10:00 coach-led mobility