Squat & pull strength + couplet
2 rounds as warm-up:
:30 relaxed hang from bar
10 pvc good mornings
10 alternating reverse lunges
+
Every 3:00 for 15:00 (5 sets):
1 back squat, 20X1 – build to heavy
2-3/side 3-point DB rows w/:01 pause @ the top
+
3 rounds for time w/10:00 cap:
15 thrusters, up to 95/65
15 pull-ups (CTB if proficient enough to do quick singles throughout
OR
3 rounds for time w/10:00 cap:
10 muscle-ups
30 alternating pistols
+
5:00-10:00 coach-led mobility