Squat & 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):
5 back squats, 20X1
5 strict supinated CTB strict pull-up – weight or band-assist as needed to ensure challenging reps
+
AMRAP in 12:00:
4 pull-ups (CTB if quick singles are manageable)
4/side single-arm DB thrusters
12/8 calories – your choice
OR
AMRAP in 12:00:
20 ring muscle-ups
30 thrusters, 135/95
max in remaining time calories
+
5:00-10:00 coach-led mobility