Back squat & upper pull strength + Cindy-ish
3 rounds as warm-up:
5 scap pull-ups
10 pvc passthroughs
5 pvc overhead squats w/pause in the hole
+
Every 2:30 for 15:00 (6 sets):
1 back squat, 22X1
1 strict supinated pull-up – build to a max (weighted/assisted as needed)
+
AMRAP in 10:00:
75 air squats
50 toes-to-bar
75 air squats
100 push-ups
+
5:00-10:00 coach-led mobility