Squat strength + triplet/chipper
3 rounds as warm-up:
10 alternating toe touches from plank
10 air squats
5 strict pull-ups – band-assist as needed
+
Every 2:00 for 12:00:
3-3-3-3-3 front squats
+
2 rounds for time w/15:00 cap:
15 dual DB squat cleans
30 pull-ups
600m row or equivalent
OR
For time w/15:00 cap:
15 muscle-ups – bar or ring
30 calories
60 wall balls, 20/14 to 11/10
30 calories
15 muscle-ups
+
5:00-10:00 coach-led mobility