Single-leg & upper 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):
8 alternating reverse lunges w/bar on back
4/side 3-point DB row
+
AMRAP in 7:00:
3 pull-ups (CTB if proficient)
3 thrusters – light/moderate up to 95/65 or equivalent feel in DBs
6/6
9/9
and so on…
OR
AMRAP in 7:00:
1 muscle-up – your choice bar or ring
1 squat snatch, 135/95
2/2
3/3
and so on…
+
5:00-10:00 coach-led mobility