Squat & pull strength + couplet
2 rounds as warm-up:
5 strict pull-ups or scap pull-ups
10 push-ups or scap push-ups
15 air squats
+
Every :90 for 15:00 (5 sets):
1st: 2 front squats, 22X1
2nd: 2 strict pronated pull-ups – weight or band-assist as needed to make 3 unbroken & challenging
+
21-15-9 for time w/9:00 cap:
Dual DB thrusters
Toes-to-bar
OR
9-7-5 for time w/9:00 cap:
Squat snatches, 135/95
Ring muscle-ups
+
5:00-10:00 coach-led mobility