Squat & pull strength + triplet or chipper
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):
6-5-4-3-2-1 overhead squats
1 strict supinated CTB pull-up – weight/assist as needed to make each challenging but solid
+
For time w/10:00 cap:
21 wall balls
21-15-9 toes-to-bar
21 calories – your choice
*so 21/21/21, 21/15/21, 21/9/21
OR
For time w/10:00 cap:
42 calories – your choice
30 thrusters, 135/85
18 muscle-ups – bar or ring
+
5:00-10:00 coach-led mobility