Squat & upper pull strength + triplet
3 rounds as warm-up:
10 prisoner walking lunges
5 scap pull-ups
:30 handstand hold or plank
+
Every 3:00 for 15:00 (5 sets):
2 back squats, 22X1
2 strict pronated CTB strict pull-ups – weight or band-assist as needed to ensure challenging doubles each set
+
AMRAP in 10:00:
5 pull-ups or 5 CTB pull-ups if even quick singles are manageable
10 wall balls
20 double-unders
+
5:00-10:00 coach-led mobility