Squat & pull strength + EMOM
3 rounds as warm-up:
10 prisoner walking lunges
5 scap pull-ups
2 wall walks
+
Every :90 for 15:00 (5 sets):
1st: 3 front squats
2nd: 1-2 strict supinated CTB pull-ups – weight or band-assist as needed to ensure challenging sets within the rep range
+
Every :60 for 15:00 (5 sets of each):
1st: 5-10 toes-to-bar or 1-5 muscle-ups (ring and/or bar)
2nd: 10 dual DB @ shoulders walking lunges
3rd: 10-50 double-unders
+
5:00-10:00 coach-led mobility