Squat & pull strength + AMRAP + accessory
2 rounds as warm-up:
10 alternating bird dogs
10 alternating dead bugs
5 air squats w/alternating single-arm reach overhead
+
Every 3:00 for 12:00 (4 sets):
12-16 steps single-arm DB overhead walking lunges (switch arms set-to-set so you complete 2 on each side)
6-8/side 3-point DB rows
+
3 rounds for total reps:
:60 thrusters, up to 115/75 or moderate dual DB
:60 pull-ups
:60 calories
3:00 rest
+
3 sets:
4-6 dual DB Zottman curls
:30-:60 hollow hold
OR
mobility work
*both if time allows