Squat/pull intervals + DB sprint chipper
3 rounds as warm-up:
20 single-unders
10 prisoner walking lunges
5-10 scap pull-ups
+
6 sets:
2:00 of [5-10 strict pull-ups (or 1-5 bar muscle-ups or 5-10 toes-to-bar) + 10 heavy and/or high wall balls + calories in remaining time]
:60 rest
*build from easy to moderate for the calories across all sets
+
For time:
6 dual DB squat cleans
12 dual DB squats
50′ dual DB walking lunges – held any way
12 dual DB squats
6 dual DB squat cleans
+
5:00-10:00 coach-led mobility