Weightlifting & upper pull strength + couplet
3 rounds as warm-up:
10 prisoner walking lunges
5 scap pull-ups
:30 handstand hold or plank
+
Every 2:30 for 15:00 (6 sets):
2 hang squat snatches or overhead squats if those need more work
2 strict pull-ups – weight/assist as needed to make each set challenging but solid
+
For time w/10:00 cap:
42-30-18 wall balls
21-15-9 toes-to-bar
OR
21-15-9 of [thrusters @ 95/65 + pull-ups]
+
5:00-10:00 coach-led mobility