Squat & upper pull strength + triplet
3 rounds as warm-up:
5 prisoner Kang squats
5-10 scap pull-ups
+
Every 3:00 for 15:00 (5 sets):
4-4-2-2-2 back squats
2-2-1-1-1 strict pull-ups – band-assist or load as needed to make them challenging but unbroken throughout
+
AMRAP in 7:00:
10 wall balls
7 toes-to-bar or 7 CTB pull-ups
4 shuttle runs (1 x 25′ out & back)
+
5:00-10:00 coach-led mobility