Squat & pull strength + AMRAP
3 rounds as warm-up:
:10-:20 hollow hold
10 push-ups
5 goblet squat curl to halo
+
Every 3:00 for 15:00 (5 sets):
3 back squats, 22X1
3 strict pull-ups – weighted or assisted to make each rep as challenging as possible
+
AMRAP in 6:00:
3 thrusters, tough – can be DB or barbell
3 CTB pull-ups
+
5:00-10:00 coach-led mobility