Back squat & pull strength + cal/squat/abs
3 rounds as warm-up:
5 scap pull-ups
10 pvc passthroughs
5 pvc overhead squats w/pause in the hole
+
Every 3:00 for 15:00 (5 sets):
2 back squats, 22X1
2 strict supinated pull-ups – weight/assist as needed for solid, tough reps throughout
+
12:00 @ high effort:
9 toes-to-bar or 6 bar muscle-ups
15/12 calories
15 wall balls
15/12 calories
+
5:00-10:00 coach-led mobility