Squat & upper pull strength + AMRAP
3 rounds as warm-up:
5 prisoner Kang squats
5-10 scap pull-ups
+
Every 3:00 for 15:00 (5 sets):
10 alternating front rack reverse lunges, light!
:10-:20 hanging knee raise, hanging L hold, or toes-to-bar hold
+
AMRAP in 10:00:
25 pull-ups or 10 muscle-ups (your choice ring/bar)
75 wall balls
25 pull-ups or 10 muscle-ups
max in remaining time calories
+
5:00-10:00 coach-led mobility