Squat & upper pull strength + pull/single-leg couplet
2 rounds as warm-up:
10 pvc passthroughs
10 pvc overhead squats
10 pvc good mornings
:30 relaxed hang from bar
+
Every :90 for 15:00 (5 sets of each):
1st: 3-5 front squats, 20X1
2nd: 3-5/side 3-point DB rows
+
For time w/9:00 cap:
15-12-9-6-3 strict pull-ups
6-12-18-24-30 alternating DB reverse lunges w/DBs @ shoulders or overhead OR alternating pistols if already proficient
+
5:00-10:00 coach-led mobility