Squat & pull strength + triplet
3 rounds as warm-up:
5 air squats w/alternating single-arm reach overhead
5 scap pull-ups
:30 handstand hold or plank
+
Every 2:30 for 15:00 (6 sets):
3 back squats
3 strict pull-ups – weight or band-assist as needed to make 3 unbroken reps challenging each round
+
AMRAP in 10:00:
5 dual DB squat cleans
10 pull-ups
400′ shuttle run (8 x 25′ out & back)
+
5:00-10:00 coach-led mobility