Squat & pull strength + WB/pull couplets
2 rounds as warm-up:
5 prisoner Kang squats
5 scap pull-ups
10 alternating toe touches from plank
+
Every :90 for 15:00 (5 sets of each):
1st: 1 front or back squat – your choice
2nd: 1 weighted strict pull-up OR :05-:15 chin-over-bar hold
+
For total reps:
3:00 of [42 wall balls + max CTB/pull-up/MUs in remaining time]
3:00 rest
3:00 of [21 CTB pull-ups or 21 pull-ups or 14 muscle-ups + max wall balls in remaining time]
*same pulling version for both
+
5:00-10:00 coach-led mobility