Squat & pull strength + couplet
3 rounds as warm-up:
9 pvc passthroughs
6 pvc overhead squats, 2211
3 scap pull-ups
+
Every 3:00 for 15:00 (5 sets):
2-3 front squats, 22X1
1 strict supinated pull-up – build to a max load (or least possible assistance)
+
For time w/10:00 cap:
45 toes-to-bar
135 wall balls
*can partition all work as desired with the goal of getting through all 180 reps as quickly as possible or completing as many reps as possible within the 10:00 cap
+
5:00-10:00 coach-led mobility