Squat & upper pull strength + chipper
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):
5 front squats, 22X1
10 alternating DB rows from plank
+
AMRAP in 10:00:
40 pull-ups
80 alternating goblet box step-ups or walking lunge steps
120 double-unders
OR
AMRAP in 10:00:
20 bar muscle-ups
50 alternating pistols
100 crossover single-unders
+
5:00-10:00 coach-led mobility