Single-leg & upper pull strength + couplet
3 rounds as warm-up:
5 scap pull-ups
10 pvc passthroughs
5 pvc Kang squats
+
Every 3:00 for 15:00 (5 sets):
8 alternating barbell on back reverse lunges, slow & controlled, think :04 descent each rep
1 strict supinated pull-up (add weight or band assistance to make each set challenging)
+
AMRAP in 7:00:
3 toes-to-bar
6 wall balls
6/12
9/18
and so on adding 3 to the toes-to-bar & 6 to the wall balls each round
OR
AMRAP in 7:00:
7 dual DB squat cleans, tough
7 dual DB squats
7 CTB pull-ups
7 toes-to-bar
+
5:00-10:00 coach-led mobility