Squat & upper pull strength + AMRAP
3 rounds as warm-up:
10 prisoner walking lunges
5 scap pull-ups
:30 handstand hold or plank
+
Every 3:00 for 15:00 (5 sets):
3 back squats, 22X1
3 strict pronated CTB pull-ups – weight or band-assist as needed to ensure challenging singles each set
+
AMRAP in 7:00:
3 pull-ups
3 thrusters, light/moderate up 100/65 or DBs
6/6
9/9
and so on…
OR
AMRAP in 7:00:
3 CTB pull-ups
3 overhead squats, 100/65
6/6
9/9
and so on…
+
5:00-10:00 coach-led mobility