Back squat & pull strength + triplet
3 rounds as warm-up:
5 scap pull-ups
10 pvc passthroughs
5 pvc overhead squats w/pause in the hole
+
Every 3:00 for 15:00 (5 sets):
3 1 & 1/4 back squats
3 unbroken strict pronated pull-up – weight/assist as needed (heavier/less-assisted than last week)
+
AMRAP in 10:00:
10 toes-to-bar
10 dual DB walking lunges
40 double-unders
10 dual DB walking lunges
or
For time w/10:00 cap:
100 double-unders
20 muscle-ups (bar or ring)
100′ (2 x 25 out & back) dual DB overhead walking lunges
+
5:00-10:00 coach-led mobility