Squat & pull intervals + AMRAP
3 rounds as warm-up:
20 single-unders
10 prisoner walking lunges
5-10 scap pull-ups
+
6 sets:
:90 of [3 hang squat cleans + accumulate quality strict pull-ups or muscle-ups (bar or ring) in remaining time]
:90 rest
*build to a challenging final set of cleans
+
AMRAP in 6:00:
9 toes-to-bar
3 front squats, up to 185/125 from the ground
+
5:00-10:00 coach-led mobility