Squat & upper pull strength + AMRAP
3 rounds as warm-up:
5 prisoner Kang squats
5-10 scap pull-ups
+
Every 2:30 for 15:00 (6 sets):
3 front squats
3 strict pronated CTB pull-ups – band-assist or load as needed to make 3 tough but unbroken each set
+
AMRAP in 12:00:
9 toes-to-bar
15 wall balls
42 double-unders
+
5:00-10:00 coach-led mobility