Squat & upper pull strength + AMRAP
3 rounds as warm-up:
5 prisoner Kang squats
5-10 scap pull-ups
+
Every 3:00 for 15:00 (5 sets):
4-6 back squats, 40X1
2 strict supinated pull-ups – band-assist or load as needed to make all sets unbroken but challenging
+
5 rounds for reps:
:60 wall balls
:60 of [1 toes-to-bar + 1 pull-up] or [1 ring muscle-up + 1 toes-through-rings]
+
5:00-10:00 coach-led mobility