Squat 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 10:00 (5 sets):
3-2-2-1-1 back squats – all solid reps, nothing maximal today
+
3 sets for reps:
:90 toes-to-bar or bar muscle-ups
:90 wall balls
:90 calories
:30 rest
+
3 sets:
16 alternating DB curls
16 band tricep pressdowns
OR
mobility work
*both if time allows