Squat & pull strength + couplet
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):
5 back squat, 22X1
5/side 3-point DB rows
+
3 rounds for time w/8:00 cap:
32 wall balls
16 pull-ups
OR
AMRAP in 8:00:
2-4-6-8… muscle-ups
4-8-12-16… thrusters, 115/75
+
5:00-10:00 coach-led mobility