Squat & upper pull strength + couplet
3 rounds as warm-up:
10 pvc passthroughs
5 pvc overhead squats
5 scap pull-ups
+
Every 3:00 for 15:00 (5 sets):
4-6 front squats, 40X1
4-6/side 3-point DB rows, 20X0
+
AMRAP in 8:00::
40 wall balls
40 toes-to-bar
+
5:00-10:00 coach-led mobility