Squat & upper pull strength + chipper
3 rounds as warm-up:
6 scap pull-ups or strict pull-ups
6 scap push-ups or push-ups
6 alternating prisoner tall kneeling to standing
+
Every 3:00 for 15:00 (5 sets):
2-4 overhead squats
2-4 strict pronated pull-ups – weight or band-assist as needed to make 2-4 unbroken challenging
+
6 rounds for time w/12:00 cap:
8 toes-to-bar or pull-ups – your choice
10 front squats, light/moderate up to 115/75
12 calories
OR
For time w/12:00 cap:
15 back squats, 135/95
15 toes-to-bar
15 front squats
15 pull-ups
15 overhead squats
15 CTB pull-ups
15 thrusters
15 bar muscle-ups
*no racks (so bar starts on the ground), below-parallel clean/snatch counts as first rep
+
5:00-10:00 coach-led mobility