Weightlifting & upper pull strength + couplet w/a bonus!
3 rounds as warm-up:
3 pull-ups
6 push-ups
9 air squats
+
Every 3:00 for 15:00 (5 sets):
5-4-3-2-1 hang squat cleans or hang squat snatches from anywhere above the knees
5-4-3-2-1 unbroken strict pull-ups – any grip, band-assist or load as needed to make each set tough but solid
+
For time w/10:00 cap:
3 rounds of [21 wall balls + 15 toes-to-bar]
150′ walking lunges w/wall ball on shoulder
+
5:00-10:00 coach-led mobility