Squat & 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):
1 front squat
3-5 dual DB bent-over rows
+
7 rounds for time w/10:00 cap:
7 thrusters, moderate up to 135/85
7 pull-ups or CTB pull-ups
+
5:00-10:00 coach-led mobility