Squat & upper pull strength + down & back chippers
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: 3-2-1-1-1 front squat, 22X1
2nd: 2-3 strict pronated CTB pull-ups – band-assist or load as needed to ensure 2-3 challenging unbroken reps each set w/solid CTB contact at the top of each
+
For total time w/15:00 cap:
500m row
40 wall balls
30 pull-ups
2:00 rest
30 toes-to-bar
40 wall balls
500m row
+
5:00-10:00 coach-led mobility