Squat & pull strength + couplet
3 rounds as warm-up:
10 prisoner walking lunges
5 scap pull-ups
2 wall walks
+
Every :90 for 15:00 (5 sets):
1st: 3 1 & 1/4 front squats
2nd: 3-6 strict supinated pull-ups – weight or band-assist as needed to ensure unbroken & challenging within the rep range
+
AMRAP in 7:00:
7 toes-to-bar
21 calories – your choice
14/21
21/21
and so on, adding 7 to the TTBs each round but keeping the calories @ 21 throughout
+
5:00-10:00 coach-led mobility