Squat & pull strength + partner triplet
3 rounds as warm-up:
5 scap pull-ups
10 pvc passthroughs
5 pvc back squats
+
Every 2:30 for 15:00 (5 sets):
2 back squats
2 strict pronated pull-ups (add weight or band assistance to make each set unbroken and moderately challenging)
+
AMRAP in 15:00 w/a partner:
9 toes-to-bar or 3-6 muscle-ups (bar or ring)
12 med ball box step-ups OR 12 alternating pistols
36 double-unders
*partners trade off completed completed movements (so P1 completes 9 TTB, P2 completes 12 step-overs, P1 completes 36 double-unders, and so on…)
+
5:00-10:00 coach-led mobility