Single-leg & pulling strength + chipper or 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):
6 alternating reverse lunges – your choice back, front, or overhead
3/side 3-point DB row
+
For time w/10:00 cap:
700m row
50 wall balls
30 pull-ups (CTB if fairly proficient
OR
10 rounds for time w/10:00 cap
5 thrusters, 50/35/hand
3 muscle-ups – your choice bar/ring
+
5:00-10:00 coach-led mobility