Back squat & pull strength + pull/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: 2 back squats, 20X1 – building to a tough final set
2nd: 1-2 strict pull-ups – band assist, CTB, and/or weighted to allow for tough reps in that range
+
AMRAP in 6:00:
3 squat cleans, 135/95
6 toes-to-bar
OR
AMRAP in 6:00:
6 toes-to-bar
6/side single-arm DB squats, up to 50/35
*emphasis on tight set-up to limit transition time
+
5:00-10:00 coach-led mobility