SL/SA squat & pull strength + AMRAP + accessory
2 rounds as warm-up:
15m forward bear crawl
15m backward bear crawl
5 air squats w/alternating single-arm reach overhead
+
Every 3:00 for 15:00 (5 sets):
8 alternating barbell on back reverse lunges
8 alternating bent-over KB or DB rows
+
AMRAP in 10:00:
4 pull-ups (CTB if possible)
12 air squats
24 double-unders
OR
AMRAP in 10:00:
4 bar muscle-ups
12 alternating pistols
24 crossover single-unders
+
3 sets:
10-20 glute bridges
10-20 V ups