Squat & pull strength + chipper
3 rounds as warm-up:
10 prisoner walking lunges
5 scap pull-ups
:30 handstand hold or plank
+
Every 3:00 for 15:00 (5 sets):
5 back squats
5 strict pull-ups – weight or band-assist as needed to ensure 5 unbroken, challenging reps each set
+
AMRAP in 10:00:
1000/900m row or bike/ski/run equivalent
50 pull-ups
50 box step-overs w/single DB held any way (or 50 alternating pistols or 50 walking lunges steps w/single DB held any way)
max in remaining time CTB pull-ups or bar muscle-ups
+
5:00-10:00 coach-led mobility