Squat & pull strength + triplet + accessory
2 rounds as warm-up:
10 slow alternating bird dogs
10 slow alternating dead bugs
5 air squats w/alternating single-arm reach overhead
+
Every 3:00 for 15:00 (5 sets):
5 back squat, 22X1
5 dual KB or DB bent-over rows
+
AMRAP in 10:00:
10 pull-ups or 5 muscle-ups (bar or ring)
20 wall balls
200m row or equivalent
+
3 sets:
20 glute bridges
5 slow & controlled V ups