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: 5 front squats, 30X1
2nd: 1 weighted strict pronated pull-up, weight or band-assist as needed to make 1 tough but do-able
+
AMRAP in 9:00:
6 toes-to-bar
6 dual DB squats
12/9 calories – your choice
6 dual DB squats
+
5:00-10:00 coach-led mobility