Squat & upper pull strength + pull/squat couplet
2 rounds as warm-up:
10 pvc passthroughs
10 pvc overhead squats
10 pvc good mornings
5-10 scap pull-ups
+
Every :90 for 15:00 (5 sets of each):
1st: 2-2-1-1-1 front squats, 20X1
2nd: 2-3/side 3-point DB rows – heavy!
+
3 rounds for time w/9:00 cap:
15 pull-ups
30 alternating box step-ups, single DB held anywhere
OR
3 rounds for time w/9:00 cap:
10 bar muscle-ups
10/side single DB overhead squats, heavy!
+
5:00-10:00 coach-led mobility