Squat & upper pull strength + chipper
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):
4-3-2-2-2 front squats, 20X1
3-2-1-1-1 strict pronated pull-ups – band-assist or add weight as needed to make all sets/reps challenging but solid
+
For time w/7:00 cap:
45 front squats, moderate up to 135/85
45 toes-to-bar
*partition as needed to get best time
OR
For time w/7:00 cap::
21 muscle-ups – your choice bar/ring
21 squat cleans, moderate up to 185/125
*partition as needed to get best time
+
5:00-10:00 coach-led mobility