Overhead squat + squat/pull/burpee triplet
3 rounds as warm-up:
5 air squats w/alternating single-arm reach overhead
5 scap pull-ups
10 alternating toe touches from plank
+
12:00 to build to a challenging overhead squat double
+
12:00 @ high but sustainable effort:
4 front squats (from the ground), up to 135/95 or moderate dual DBs @ shoulders
6 CTB pull-ups or chin-over-bar if consistent singles aren’t sustainable
8 burpees
+
5:00-10:00 coach-led mobility