Squat & pull strength + choose your own adventure
3 rounds as warm-up:
10 prisoner walking lunges
5 slow scap push-ups
5 scap pull-ups
+
Every 2:30 for 15:00 (6 sets):
1 hang squat snatch or 1 overhead squat if still working on those
1 strict pull-up – weight/assist as needed to make each set challenging but solid
+
For time w/10:00 cap:
50 pull-ups
50 dual DB squats, tough!
150 double-unders or 250 single-unders
*partition all work as needed/desired
+
5:00-10:00 coach-led mobility