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):
6-8 alternating barbell on back reverse lunges
6-8 alternating bent-over KB or DB rows
+
AMRAP in 10:00:
800m run
max in remaining time of [5 pull-ups (CTB if possible) + 10 air squats]
OR
AMRAP in 10:00:
800m run
max in remaining time of [5 ring muscle-ups + 20 alternating pistols]
+
3 sets:
10-20 glute bridges
10-20 V ups