Squat & pull strength + triplet
3 rounds as warm-up:
:10-:20 hollow hold
10 push-ups
5 goblet squat curl to halo
+
Every 2:30 for 15:00 (6 sets):
1 back squat, 40X1
1-2 strict pull-ups – weighted or assisted to make each set as challenging as possible
+
AMRAP in 10:00:
5 pull-ups, 5 CTB pull-ups, or 5 bar muscle-ups
20 wall balls
40 double-unders
10/20/40
15/20/40
and so on, adding 5 to the upper pull and keeping the WB/DU @ 20/40 throughout
+
5:00-10:00 coach-led mobility