Squat & pull strength + intervals
3 rounds as warm-up:
6 goblet squat curl to halo
20-40 single-unders
+
Every 3:00 for 15:00 (5 sets):
1 back squat
3-5/side DB chainsaw rows
+
7 sets:
:60 of [30 double-unders + 3 squat cleans @ 135/95 + max in remaining time muscle-ups]
:60 rest
OR
7 sets for reps:
:60 of [6 toes-to-bar + 6 front squats up to 95/65 + max double-unders in remaining time]
+
5:00-10:00 coach-led mobility