Squat & upper pull strength + SU/SL 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: 3 squat clean or 3 squat snatch singles (so drop & reset each rep
2nd: max unbroken strict pull-ups (band-assist if needed to get at least 5 each round)
+
For time w/12:00 cap:
60-50-40 med ball sit-ups (med ball touches ground over head and in front of hips)
60-50-40 alternating box step-ups w/holding med ball OR alternating pistols if proficient
+
5:00-10:00 coach-led mobility