Back squat & pull strength + pull/lunge/jump
3 rounds as warm-up:
5 scap pull-ups
10 pvc passthroughs
10 alternating prisoner reverse lunges
+
Every 3:00 for 15:00 (5 sets):
3 back squats
2 unbroken strict supinated pull-ups – weight/assist as needed
+
AMRAP in 10:00:
10 pull-ups
20 prisoner box step-ups
40 double-unders
OR
5 rounds for time w/10:00 cap:
9 CTB pull-ups
18 alternating pistols
54 double-unders
+
5:00-10:00 coach-led mobility