Squat & upper pull strength + SL & pull couplet
3 rounds as warm-up:
:30 relaxed hang from bar
8 pvc good mornings
8 pvc overhead squats
+
Every 2:30 for 15:00 (6 sets):
1 back squat
6-10 pronated to supinated ring rows or 3-5/side 3-point DB/KB rows, 30X0
+
7 rounds for time w/7:00 cap:
14 walking lunges w/wall ball @ shoulder
7 toes-to-bar
OR
3 rounds for time w/7:00 cap:
7 bar muscle-ups
28 alternating pistols
+
5:00-10:00 coach-led mobility