Squat & upper pull strength + couplet
3 rounds as warm-up:
10 pvc passthroughs
10 light Russian kettlebell swings
5 goblet squats
+
Every 3:00 for 15:00 (5 sets):
3 front squats or 3 overhead squats (from the ground, so a clean/snatch to start)
3 strict pull-ups – weight or band-assist as needed
+
AMRAP in 7:00:
3 pull-ups
3 front squats, up to 115/75
6/6
9/9
and so on…
OR
AMRAP in 7:00:
3 CTB pull-ups
3 thrusters, up to 115/75
6/6
9/9
and so on…
+
5:00-10:00 coach-led mobility