Squat & pull strength + AMRAPs + accessory
2 rounds as warm-up:
10 alternating bird dogs
10 alternating dead bugs
5 air squats w/alternating single-arm reach overhead
+
Every 2:00 for 12:00 (6 sets):
3-3-2-2-1-1 squat cleans – all singles, so reset on ground even on the multi-rep sets
+
3 rounds for total reps:
5:00 strict pull-ups or bar muscle-ups
:60 rest
5:00 of [15/12 calories + 60 double-unders]
+
3 sets:
4-5 dual DB Zottman curls
:30-:60 hollow hold
OR
mobility work
*both if time allows