Squat & pull strength + pull/squat/run
2 rounds as warm-up:
10 pvc passthroughs
10 pvc overhead squats
10 pvc good mornings
5-10 scap pull-ups
+
Every 3:00 for 12:00 (4 sets):
3 front squats
6/side 3-point DB rows
+
For time w/12:00 cap:
3 rounds of [10 toes-to-bar + 20 wall balls]
800m run
OR
For time w/12:00 cap:
20 bar muscle-ups
40 dual DB thrusters, 50/35/hand
600m run
+
5:00-10:00 coach-led mobility