Squat & pull strength + pull/squat/DU AMRAP
2 rounds as warm-up:
10 alternating prisoner tall kneeling to standing
10 alternating toe touches from plank
+
Every :60 for 15:00 (5 sets of each):
1st: 2 front or back squats – your choice
2nd: 2-3 L 3-point DB rows
3rd: 2-3 R 3-point DB rows
+
AMRAP in 7:00:
7 pull-ups
14 alternating box step-ups
28 double-unders or 56 single-unders
OR
AMRAP in 7:00:
7 CTB pull-ups
28 double-unders
7 thrusters, 115/75
28 double-unders
+
5:00-10:00 coach-led mobility