Squat & upper pull strength + couplet
3 rounds as warm-up:
:30 relaxed hang from bar
8 pvc good mornings
8 pvc overhead squats
+
Every 3:00 for 15:00 (5 sets):
3 back squats
3-5/side 3-point DB rows, 30X0
+
21-15-9 for time w/7:00 cap:
Front squats, up to 115/75 from the ground
Pull-ups (CTB if possible)
OR
9-7-5 for time w/7:00 cap:
Bar muscle-ups
Overhead squats, up to 135/95 from the ground
+
5:00-10:00 coach-led mobility