Squat/pull intervals + squat sprint chipper
3 rounds as warm-up:
20 single-unders
10 prisoner walking lunges
5-10 scap pull-ups
+
8 sets:
2:00 of [1 squat clean (or 1 squat snatch) + 5-10 strict pull-ups (or 1-5 bar muscle-ups or 5-10 toes-to-bar + calories in remaining time]
:60 rest
*build from easy to moderate in both load & calories effort across the 8 sets
+
For time:
9 dual DB squat cleans
15 dual DB squats
50′ dual DB walking lunges – held any way
+
5:00-10:00 coach-led mobility