Squat & pull strength + couplet
3 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: 1 front squat, 22X1
2nd: 1 strict pronated pull-up – weight or band-assist as needed to make each set tough
+
15 rounds for time w/10:00 cap:
3 tough dual DB squat cleans
3 pull-ups or CTB pull-ups
OR
3 rounds for time w/10:00 cap:
30 alternating pistols
10 muscle-ups
+
5:00-10:00 coach-led mobility