Squat & pull strength + TTB/squat couplet
3 rounds as warm-up:
5 air squats w/alternating single-arm reach overhead
10 alternating toe touches from plank
:10-:20 relaxed hang from bar
+
Every :90 for 15:00 (5 sets of each):
1st: 1 front squat, 30X1 – building to heavy
2nd: 2-3 strict pull-ups – band assist, CTB, and/or weighted to allow for tough reps in that range
+
AMRAP in 9:00:
9 toes-to-bar
9 thrusters – your choice dual DBs or barbell, heavy enough that you’ll need to break most sets
OR
For time w/9:00 cap:
63 toes-to-bar
63 wall balls, 30/20 to 10/9
+
5:00-10:00 coach-led mobility