Squat strength + couplet
3 rounds as warm-up:
10 pvc passthroughs
5 pvc overhead squats, 2211
:20 relaxed hang from bar
+
Every 2:30 for 15:00 (6 sets):
2 1 & 1/4 front squats
6 scap pull-ups or 3/side single-arm scap pull-ups
+
AMRAP in 7:00:
3 dual DB thrusters
3 toes-to-bar
6/6
9/9
and so on…
OR
AMRAP in 7:00:
1 thruster, 155/105
1 muscle-up
2/2
3/3
and so on…
+
5:00-10:00 coach-led mobility