Squat & upper pull strength + triplet
3 rounds as warm-up:
5 prisoner Kang squats
5-10 scap pull-ups
+
Every 3:00 for 15:00 (5 sets):
4-6 back squats
2-3 strict pull-ups – band-assist or load as needed to make them challenging but unbroken throughout
+
AMRAP in 8:00:
4 toes-to-bar
8 wall balls
16 double-unders
+
5:00-10:00 coach-led mobility