Squat/pull EMOM + squat/pull sprint chipper
3 rounds as warm-up:
10 alternating single-leg prisoner good mornings
5 table hold to L-sits
+
Every :60 for 24:00 (8 sets of each):
1st: 1 squat clean + 1 front squat (or 1 squat snatch + 1 overhead squat)
2nd: 3-5 unbroken strict pull-ups – weight/assist as needed to make 3-5 challenging & unbroken
3rd: :20 moderate + :20 easy bike/row/ski
+
For time:
24 toes-to-bar
21/18 calories
50′ dual DB walking lunges
+
5:00-10:00 coach-led mobility