Back squat & upper pull strength + triplet
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):
1 back squat
1 strict supinated CTB pull-ups – weight/assist as needed
*build to a heavy single for the day (true max if feeling good) for each movement
+
For time w/12:00 cap:
180 double-unders
90 wall balls
45 toes-to-bar
*partition all work as needed to get the fastest time to complete all work or the most possible within the 12:00 – if you’re still working toward DUs, complete the WBs & TTBs as quickly as possible and then spend any remaining time attempting DUs (no singles today!)
+
5:00-10:00 coach-led mobility