Squat & upper pull strength + AMRAP

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: 2 front squats, 22X1
2nd: 2-4 strict pronated CTB pull-ups – band-assist or load as needed to ensure 2-4 challenging unbroken reps each set w/solid CTB contact at the top of each
+
For total reps:
3:00 of [run to 3rd pole & back + max in remaining time strict pull-ups]
:60 rest
3:00 of [run to 2nd pole & back + max in remaining time strict pull-ups]
:60 rest
3:00 of [run to 1st pole & back + max in remaining time strict pull-ups]
*if no strict pull-ups perform Australian CTB pull-ups in a tough set-up
+
5:00-10:00 coach-led mobility