Squat & upper pull strength + triplet
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):
3 front squats, 40X1
3-6/side 3-point DB rows, 20X1
+
AMRAP in 10:00:
40 double-unders
20 wall balls
10 pull-ups
+
5:00-10:00 coach-led mobility