Squat & pull strength + triplet
3 rounds as warm-up:
5 prisoner Kang squats
5-10 scap pull-ups
+
Every 3:00 for 15:00 (5 sets):
3 hang squat cleans from anywhere above the knees
5-7/side 3-point DB rows
+
AMRAP in 9:00:
9 pull-ups (CTB if proficient enough to do quick singles)
150′ shuttle run (3 x 25′ out & back)
21 air squats
+
5:00-10:00 coach-led mobility