Back squat & pull strength + partner triplet
3 rounds as warm-up:
5 scap pull-ups
10 pvc passthroughs
5 pvc Kang squats
+
Every 2:30 for 15:00 (5 sets):
1 back squat
1 strict pronated pull-up (add weight or band assistance to make each set challenging)
+
AMRAP in 15:00 w/a partner:
10 toes-to-bar or 5 muscle-ups
15 wall balls
run to 2nd pole & back
*partners trade off completed movements
+
5:00-10:00 coach-led mobility