Back squat & upper pull strength + triplet
3 rounds as warm-up:
5 scap pull-ups
10 pvc passthroughs
5 1 & 1/4 pvc back squats
+
Every 3:00 for 15:00 (5 sets):
1 1 & 1/4 back squat
1 unbroken strict pronated pull-up – weight/assist as needed (heavier/less-assisted than last week)
*build to a tough single for both
+
AMRAP in 10:00:
3 squat cleans
9 toes-to-bar
3 squat cleans
36 double-unders
*you pick the weight
OR
For time w/10:00 cap:
9 squat cleans, tough
12 ring muscle-ups
150 double-unders
+
5:00-10:00 coach-led mobility