Back squat & pull strength + EMOM
3 rounds as warm-up:
5 scap pull-ups
10 pvc passthroughs
5 1 & 1/4 pvc back squats
+
Every 3:00 for 15:00 (5 sets):
2 1 & 1/4 back squats
2 unbroken strict pronated pull-up – weight/assist as needed (heavier/less-assisted than last week)
+
Every :60 for 15:00 (5 sets of each):
1st: 3-9 pull-ups or 3-6 muscle-ups
2nd: 15 sit-ups or 6-9 toes-to-bar (only opt for TTBs on this one if you did muscle-ups for the 1st AND you are highly proficient at both moves)
3rd: 10 DB box step-ups, single DB held anywhere
+
5:00-10:00 coach-led mobility