SL & static 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):
8 alternating barbell on back reverse lunges
:10-:30 chin-over bar hold or a few muscle-ups
+
AMRAP in 10:00:
4 front squats, moderate up to 155/105 from the ground
6 toes-to-bar
24 double-unders
OR
AMRAP in 10:00:
2 muscle-ups – ring or bar
4 squats cleans, up to 155/105
24 crossover single-unders
+
5:00-10:00 coach-led mobility