3 rounds as warm-up:
5m slow bear crawl forward
5m slow bear crawl backward
5 pvc or light band overhead squats
5 strict pull-ups or tough ring rows
Every :60 for 10:00 (10 sets):
2 back squats, 55-65% of best single (so a bit heavier than last week, though emphasis remains on solid positions and speed of the concentric)
+
Every :60 for 10:00 (5 sets of each):
1st: 2-3 strict supinated pull-ups
2nd: 2-3 strict pronated pull-ups
*weight or assist as needed to ensure quality reps each set
+
AMRAP in 5:00:
50 wall balls
Max toes-to-bar in remaining time
5:00-10:00 coach-led mobility
Post results to comments.