Squat & upper pull strength + couplet + accessory
3 rounds as warm-up:
:30 relaxed hang from bar or 5 strict pull-ups
10 pvc good mornings
5 pvc overhead squats
+
Every 3:00 for 15:00 (5 sets):
5 back squats, 22X1
5-10 dual DB bent-over rows or tough ring rows
+
5 rounds for time w/9:00 cap:
18 dual DB walking lunges or 18 alternating pistols
9 pull-ups or [1 bar muscle-up + 3 pull-ups + 5 toes-to-bar]
+
3 sets:
12 alternating DB curls
12 band tricep press downs
OR
5:00-10:00 coach-led mobility