Squat & pull strength + couplet
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):
5 back squats, 22X1
1 strict pull-ups – weighted or assisted to make each rep as challenging as possible
+
AMRAP in 7:00:
3 thrusters
35 double-unders
6/35
9/35
and so on, adding 3 reps to each round of thrusters but keep the DUs @ 35 throughout
*tough dual DBs or 135/95 barbell
+
5:00-10:00 coach-led mobility