Squat & upper pull strength + AMRAP
3 rounds as warm-up:
10 prisoner walking lunges
5 scap pull-ups
:30 handstand hold or plank
+
Every 2:30 for 15:00 (5 sets):
2 back squats
2 strict pull-ups – weight or band-assist as needed to ensure 2 unbroken, challenging reps each set
+
AMRAP in 12:00:
3 pull-ups
3 toes-to-bar
9 calories
15 wall balls
OR
AMRAP in 12:00:
4 muscle-ups
8 calories
12 wall balls
+
5:00-10:00 coach-led mobility