Squat & upper pull strength + choose your own adventure
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):
3 front squats, 22X1
8-12 alternating DB rows from plank
+
For time w/10:00 cap:
40 pull-ups
80 wall balls
120 double-unders
OR
20 muscle-ups
40 row calories
60 wall balls
*partition reps as desired to get your best possible score
+
5:00-10:00 coach-led mobility