Squat & pull strength + AMRAPs
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: 1 front squat, 30X1
2nd: 1 strict supinated pull-up, weight or band-assist as needed to make triples tough but do-able each set
+
3 rounds for total wall balls:
3:00 of [15 toes-to-bar + max in remaining time wall balls]
:60 rest
OR
For total wall balls:
3:00 of [10 bar muscle-ups + max in remaining time wall balls]
:60 rest
3:00 of [20 strict pull-ups + max in remaining time wall balls]
:60 rest
3:00 of [30 toes-to-bar + max in remaining time wall balls]
+
5:00-10:00 coach-led mobility