Squat & upper pull strength + squat/pull
2 rounds as warm-up:
:30 relaxed hang from bar
10 pvc good mornings
10 alternating reverse lunges
+
Every 3:00 for 15:00 (5 sets):
4-6 back squats, 40X1
2-3 strict pull-ups – weight, CTB, or band-assist as needed to make 2-3 unbroken & challenging each round
+
3 rounds for time w/7:00 cap:
6 CTB pull-ups
9 pull-ups
24 wall balls
OR
AMRAP in 7:00:
1 squat clean, moderate up to 225/155
1 toes-to-ring
1 ring muscle-up
1 ring dip
+
5:00-10:00 coach-led mobility