Back squat & pull strength + mixed modal
2 rounds as warm-up:
3 wall walks
10 band pull-aparts
20 walking lunge steps
+
Every 2:30 for 15:00 (6 sets):
1 back squat, 40X1
2-3 weighted strict pronated pull-ups
+
10:00 @ high but sustainable effort:
18 toes-to-bar
30 wall balls
84 double-unders
OR
For time w/10:00 cap:
18 bar muscle-ups
60 wall balls, 30/20 to 10/9
168 double-unders
+
5:00-10:00 coach-led mobility