Squat & pull strength + ascending 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
6-9/side 3-point DB rows
+
AMRAP in 7:00:
3 CTB pull-ups or pull-ups
3 L-arm DB thrusters
3 R-arm DB thrusters
6/6/6
9/9/9
and so on, adding 3 reps to each movement each round
+
5:00-10:00 coach-led mobility