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: 3-2-1-1-1 squat clean singles
2nd: 2 weighted strict pronated pull-ups
+
AMRAP in 9:00:
9 toes-to-bar
12 dual DB walking lunges, DB @ shoulders
30 single-unders or 15 crossover single-unders
*same weight for both DB movements, should be tough for 1 on them
+
5:00-10:00 coach-led mobility