Squat & upper pull strength + triplet
3 rounds as warm-up:
5 prisoner Kang squats
5-10 scap pull-ups
+
Every 3:00 for 15:00 (5 sets):
3-2-1-1-1 back squats, 20X1
3-6 bent-over dual DB/KB rows
+
AMRAP in 10:00:
5 pull-ups (CTB if proficient enough to do quick singles)
10 wall balls
150′ shuttle run (3 x 25′ out & back)
+
5:00-10:00 coach-led mobility