Squat & upper pull strength + intervals
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):
3-6 overhead squats – control/positioning over load
3-6 strict pronated pull-ups – weight or band-assist as needed to make 3-6 unbroken challenging
+
5 sets:
:90 of [60 double-unders + 6 squat cleans @ 185/125 + max in remaining time muscle-ups (ring or bar)]
:90 rest
OR
5 sets for reps:
:90 of [9 toes-to-bars + 18 wall balls + max double-unders in remaining time]
:90 rest
+
5:00-10:00 coach-led mobility