SL & upper pull strength + AMRAP
3 rounds as warm-up:
5 prisoner Kang squats
5-10 scap pull-ups
+
Every 3:00 for 15:00 (5 sets):
6-8 alternating barbell on back reverse lunges
3-4 pronated strict pull-ups – band-assist or weight as needed to make 3-4 unbroken & challenging
+
AMRAP in 10:00:
4 dual DB thrusters
6 pull-ups
24 double-unders
+
5:00-10:00 coach-led mobility