Squat & 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
3 strict supinated CTB strict pull-ups – weight or band-assist as needed to ensure challenging triples throughout
+
AMRAP in 12:00:
60 calories
50 toes-to-bar
40 wall balls
OR
AMRAP in 12:00:
40 calories
50 toes-to-bar
60 wall balls
max in remaining time ring muscle-ups
+
5:00-10:00 coach-led mobility