Squat & pull strength + AMRAP
3 rounds as warm-up:
5 scap pull-ups
4 goblet squat curl to halo
3 table hold to L-sits
+
Every :90 for 15:00 (5 sets of each)
1st: 2 front squats, 30X1
2nd: 2 strict supinated pull-up, weight or band-assist as needed to make triples tough but do-able each set
+
15-12-9-12-15 for time w/10:00:
Wall balls
Toes-to-bar
+
5:00-10:00 coach-led mobility