Squat & pull strength + chipper AMRAP
3 rounds as warm-up:
5 prisoner Kang squats
5-10 scap pull-ups
+
Every 3:00 for 15:00 (5 sets):
8 alternating front rack reverse lunges, light/moderate
12 alternating KB/DB gorilla rows
+
AMRAP in 10:00:
45 WB-on-shoulder squats
45 pull-ups or 15 muscle-ups (your choice ring/bar)
45 WB-on-shoulder squats
max in remaining time calories
+
5:00-10:00 coach-led mobility