Squat & pull strength + couplet
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):
5-4-3-2-1 back squats, 22X1
2 unbroken strict pull-ups – weighted or assisted to make each set as challenging as possible
+
AMRAP in 6:00:
3 front squats (from the ground, full squat counts as 1), tough but solid
6 toes-to-bar
+
5:00-10:00 coach-led mobility