Squat & pull strength + couplet
3 rounds as warm-up:
10 prisoner walking lunges
5 scap pull-ups
2 wall walks
+
Every 3:00 for 15:00 (5 sets):
10 alternating reverse lunges w/bar on back
5/side 3-point DB row
+
AMRAP in 7:00:
3 toes-to-bar
18 wall balls
6/18
9/18
12/18
and so on…
OR
AMRAP in 7:00:
1 muscle-up – your choice bar or ring
3 front squats, 185 (from ground)
2/3
3/3
4/3
and so on…
+
5:00-10:00 coach-led mobility