Squat & pull strength + AMRAP
3 rounds as warm-up:
10 prisoner walking lunges
5 scap pull-ups
:30 handstand hold or plank
+
Every 2:30 for 15:00 (6 sets):
3-2-1-1-1-1 back squats
2 strict supinated CTB strict pull-ups – weight or band-assist as needed to ensure challenging doubles throughout
+
AMRAP in 7:00:
1-2-3… squat clean w/moderate dual DBs or barbell @ 185/125
2-4-6… bar-facing burpees
*so 1/2, 2/4, 3/6, and so on…
+
5:00-10:00 coach-led mobility