Squat & upper pull strength + couplet
3 rounds as warm-up:
10 pvc passthroughs
8 pvc good mornings
6 pvc squats – back or overhead
+
Every 2:30 for 15:00 (6 sets):
2 front squats
4-6 dual DB bent-over rows
+
For time w/12:00 cap:
3 rounds of [9 thrusters + 9 toes-to-bar]
3 rounds of [7 thrusters + 7 toes-to-bar]
3 rounds of [5 thrusters + 5 toes-to-bar]
*your choice bar, DBs, KBs for the thrusters, should be manageable unbroken
+
5:00-10:00 coach-led mobility