Squat & pull strength + AMRAP
3 rounds as warm-up:
5 scap pull-ups
4 goblet squat curl to halo
3 table hold to L-sits
+
Every :90 for 15:00 (5 sets of each)
1st: 3 squat clean singles
2nd: 3 weighted strict pronated pull-ups
+
AMRAP in 9:00:
12 alternating DB rows from plank
12 dual DB walking lunges, DB @ shoulders
36 double-unders
*same weight for both DB movements, should be tough for 1 on them
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5:00-10:00 coach-led mobility