Squat & pull strength + ascending triplet
3 rounds as warm-up:
10 prisoner walking lunges
5 scap pull-ups
2 wall walks
+
Every :90 for 15:00 (5 sets):
1st: 1 1 & 1/4 front squat
2nd: 2-3 strict supinated CTB pull-ups – weight or band-assist as needed to ensure unbroken & challenging within the rep range
+
AMRAP in 10:00:
5 toes-to-bar or bar muscle-ups
10 wall balls
20 double-unders
10/20/40
15/30/60
and so on, adding 5/10/20 to the TTB(BMU)/WB/DU, respectively
+
5:00-10:00 coach-led mobility