Squat & upper pull strength + AMRAP intervals
3 rounds as warm-up:
5 prisoner Kang squats
5-10 scap pull-ups
+
Every 3:00 for 15:00 (5 sets):
4-3-2-2-2 back squats, 40X1
3 strict pronated pull-ups – band-assist or load as needed to make all sets unbroken but challenging
+
3 rounds for reps:
:60 toes-to-bar or muscle-ups (1 MU = 3 TTB)
:60 wall balls
:60 calories
:60 rest
+
5:00-10:00 coach-led mobility