Squat & upper pull strength + couplet
3 rounds as warm-up:
10 prisoner walking lunges
5 scap pull-ups
:30 handstand hold or plank
+
Every 2:30 for 15:00 (5 sets):
1 back squat
1 strict pull-up – weight or band-assist as needed to ensure challenging singles each set
+
AMRAP in 7:00:
3 CTB pull-ups
3 dual DB squats, tough
6/6
9/9
and so on…
OR
3 rounds for time w/7:00 cap:
10/7 ring muscle-ups
10 front squats, 185/125 from the ground
+
5:00-10:00 coach-led mobility