Squat & upper pull strength + 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: 2 front squats
2nd: 1 strict supinated CTB pull-up – weight or band-assist as needed to you’re able to build to a tough/max final rep
+
5 rounds for time w/10:00 cap:
10 toes-to-bar
20 wall balls
40 double-unders
OR
For time w/10:00 cap:
9-7-5 muscle-ups – your choice bar or ring
9-7-5 front squats, 185 (from ground)
90-70-50 double-unders
+
5:00-10:00 coach-led mobility