Squat & pull strength + Open-y AMRAP
3 rounds as warm-up:
10 pvc passthroughs
8 pvc good mornings
6 pvc squats – back or overhead
+
Every 3:00 for 15:00 (5 sets):
2-2-1-1-1 front squats, 20X1
4-6 unbroken strict CTB pull-ups – band-assist as needed
+
AMRAP in 10:00:
4 dual DB thrusters
6 toes-to-bar
24 double-unders
+
5:00-10:00 coach-led mobility