Squat & upper pull strength + triplet
3 rounds as warm-up:
6 scap pull-ups or strict pull-ups
6 scap push-ups or push-ups
6 alternating prisoner tall kneeling to standing
+
Every 3:00 for 15:00 (5 sets):
2 front squats
2 strict CTB pull-ups – band-assist or weight as needed to make 2-3 challenging every round
+
AMRAP in 10:00:
5 toes-to-bar
10 air squats (or 10 alternating pistols if proficient)
20 double-unders
+
5:00-10:00 coach-led mobility