Squat & upper pull strength + triplet
3 rounds as warm-up:
5 prisoner Kang squats
5-10 scap pull-ups
+
Every 3:00 for 15:00 (5 sets):
5 front squats
5/side 3-point DB rows
+
AMRAP in 9:00:
5 dual DB thrusters
7 toes-to-bar
18 double-unders
+
5:00-10:00 coach-led mobility