For completion as warm-up:
10 tiny kip swings (hollow-to-arch)
15m bear crawl forward
15m bear crawl backward
10 medium kip swings
15m walking lunge forward
15m walking lunge backward
10 big kip swings
Every :90 for 12:00 (8 sets):
3 back squats @ 60-65% of max (just a bit heavier than last week again), 10X0 – intent is speed throughout
+
For time w/a 10:00 cap:
1-2-3-4-5-6-7-8-9-10 pull-ups – pick a tough variation (CTB, strict, chin-over-bar, etc.)
10 wall balls
*so 1 pull-up, 10 wall balls, 2 pull-ups, 10 wall balls, and so on to 10 pull-ups, 10 wall balls
+
5:00-10:00 coach-led mobility
Post results to comments.
A. 4 @ 155#, 4 @ 165#
B. 9:30. 14# wall ball and CTB pull ups
(All singles until set of 9 and did ub butterfly for 9 & 10.