Squat & pull strength + AMRAP
3 rounds as warm-up:
10 pvc passthroughs
10 light Russian kettlebell swings
5 goblet squats
+
Every 2:30 for 15:00 (6 sets):
2 back squats, 40X1
2-3 strict pull-ups – weighted or assisted to make each set as challenging as possible
+
AMRAP in 9:00:
6 pull-ups or 6 CTB pull-ups or 3 bar muscle-ups
12 wall balls
18 double-unders
12/24/36
18/36/48
and so on…
+
5:00-10:00 coach-led mobility