Squat & upper pull strength + partner work
3 rounds as warm-up:
6 scap pull-ups or strict pull-ups
6 scap push-ups or push-ups
6 alternating prisoner tall kneeling to standing
+
Every 3:00 for 15:00 (5 sets):
3 back squats
3/side 3-point DB row
+
7 rounds for reps:
:60 of [7 pull-ups (7 CTBs or 3 ring muscle-ups if proficient) + max in remaining time wall balls]
:60 rest
+
5:00-10:00 coach-led mobility