Weightlifting + pull/squat
3 rounds as warm-up:
10 pvc passthroughs
10 prisoner walking lunges
5 strict pull-ups or scap pull-ups
+
Every 2:30 for 15:00 (6 sets):
1 clean pull
2 squat cleans
OR
1 snatch pull
2 squat snatches
+
10 rounds for time w/10:00 cap:
5 pull-ups (CTB if decent there)
5 tough dual DB squats
OR
10 rounds for time w/10:00 cap:
3 muscle-ups
3 squat clean – you pick the weight, heavier if you’re great at MUs, lighter if MUs aren’t as solid
+
5:00-10:00 coach-led mobility