Squat & upper pull strength + chipper
3 rounds as warm-up:
5 prisoner Kang squats
5-10 scap pull-ups
+
Every 3:00 for 15:00 (5 sets):
1 squat clean + 1 thruster + 1 front squat
3 strict supinated pull-ups – weight or band-assist as needed to make them challenging & unbroken
+
For time w/7:00 cap:
9 dual DB squat cleans
15 dual DB thrusters
21 dual DB squats
27 CTB pull-ups
+
5:00-10:00 coach-led mobility