Squat & pull strength + triplet
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 back squats, 40X1
3/side 3-point DB rows
+
AMRAP in 8:00:
8 pull-ups or 8 CTB pull-ups or 4 bar muscle-ups
16 wall balls
32 double-unders
+
5:00-10:00 coach-led mobility