Squat & upper pull strength + AMRAP
3 rounds as warm-up:
10 pvc passthroughs
5 pvc overhead squats
5 scap pull-ups or strict pull-ups
+
Every 3:00 for 15:00 (5 sets):
2-3 front squats, 40X1
3-4/side 3-point DB rows, 20X0
+
AMRAP in 7:00:
14 toes-to-bar
14 dual DB walking lunges w/heavy DBs @ shoulders/sides/overhead OR alternating pistols
*pick a tough single-leg variation that will slow you down a bit
+
5:00-10:00 coach-led mobility