Squat & upper pull strength + couplet
2 rounds as warm-up:
:30 relaxed hang from bar
10 pvc good mornings
10 pvc overhead squats
+
Every 3:00 for 15:00 (5 sets):
5-5-5-5-5 back squats, 22X1
3-5/side 3-point DB rows, 20X0
+
AMRAP in 7:00:
7 pull-ups
14 kettlebell goblet walking lunges (7 steps out & 7 steps back)
OR
AMRAP in 7:00:
3 muscle-ups – your choice bar/ring
5 L leg pistols
5 R leg pistols
+
5:00-10:00 coach-led mobility