3 sets as warm-up:
3 DB Devil’s presses
5 squats w/DBs @ shoulders
7 ring rows or Australian pull-ups
Every :90 for 15:00 (5 sets of each):
1st: 1 squat clean
2nd: 5-10 strict pull-ups – band-assist if required to get 5 unbroken
+
AMRAP in 10:00:
5 toes-to-bar
10 hand-release push-ups
15 air squats
+
5:00-10:00 coach-led mobility
Post results to comments.
135-145-155-165-175
7’s on pull ups (1st 3 sets pronated, last 2 supinated)
AMRAP-: 9+18
135, 145, 155, 165, 175
8, 5, 5, 4, 4 alternating supinated and pronated
7+10