Squat & pull strength + AMRAP + 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):
10 alternating barbell on back reverse lunges
10 light dual KB or DB bent-over rows
+
AMRAP in 10:00:
400m run
30 wall balls
20 pull-ups or 15 CTB pull-ups or 10 bar muscle-ups
400m run
30 wall balls
max in remaining time pull-ups, CTB pull-ups, or bar muscle-ups (same as your first round)
+
3-5 sets:
15 glute bridges
:15-:30 hollow hold