Squat & pull strength + WGM repeats
3 rounds as warm-up:
10 prisoner walking lunges
5 slow scap push-ups
5 scap pull-ups
+
Every 2:30 for 15:00 (6 sets):
2 overhead squats
2 strict supinated pull-ups – weight/assist as needed to make triples challenging but unbroken
+
Every 5:00 (3 sets) for total working time:
15 front squats or dual DB squats
15 pull-ups
run to 3rd pole & back
*no rack for the squats, load should moderate enough to be unbroken when fresh (but maybe not in subsequent sets)
+
5:00-10:00 coach-led mobility