Squat & pull strength + chipper
3 rounds as warm-up:
10 prisoner walking lunges
5 slow scap push-ups
5 scap pull-ups
+
Every 3:00 for 15:00 (6 sets):
3 hang squat snatches
3 strict pull-ups – weight/assist as needed to make each set challenging but solid
+
For time w/10:00 cap:
45 toes-to-bar
90 wall balls
135 double-unders
+
5:00-10:00 coach-led mobility