Squat/pull EMOM + sprint chipper
3 rounds as warm-up:
10 alternating single-leg prisoner good mornings
5 table hold to L-sits
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Every :60 for 24:00 (8 sets of each):
1st: 3 front squats or 3 overhead squats (can be from the rack or ground)
2nd: 3 unbroken strict pull-ups – weight/assist as needed to make 3 tough
3rd: :15 tough + :15 moderate + :15 easy bike/row/ski
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For time:
50′ dual DB walking lunges
25 pull-ups (CTB if possible) or 10 bar muscle-ups
50′ dual DB walking lunges
*select DB load & holding position to have a shot @ 50′ unbroken both sets
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5:00-10:00 coach-led mobility