Squat & upper pull strength + AMRAP

2 rounds as warm-up:
5 pull-ups
10 push-ups
15 air squats
+
Every 3:00 for 15:00 (5 sets):
3-2-1-1-1 back squats
3 strict pronated pull-ups – weight or use band assistance as needed to ensure challenging unbroken sets
+
AMRAP in 10:00:
1000/850m row 1000/850m ski erg or 2000/1700m bike erg or (if not raining) 800m run
max in remaining time of [8 toes-to-bar + 12 dual DB @ sides (or sand bag or med ball on shoulder) walking lunges]
+
5:00-10:00 coach-led mobility