10.21

TGU x 5/side
lateral goblet squats x 10/side
scap pull ups x 10
bench OH ext. rot. and elevation x 10/side
Good mornings x 15

then

A. Clean + Front Squat; 1+1 x 5-7 sets in 10 minutes
B1 banded tricep ext. x 15×2
B2 hammer curls x 10×2
+
5 minute amrap
5.4.3.2.1
CTB pull ups
wall walk x 1 (or strict HSPU – same number as pull ups)
**this isn’t all out, focus more on form and staying just under the threshold

rest 5 minutes

2 minute amrap
2 legless rope climbs
then amrap (5 push ups + 5 kb swings, 55/35#)
rest 1 minute
2 minute amrap
30 double unders
then amrap wall balls, 20/14#
rest 1 minute
x 3 rounds

Cool Down
pigeon pose x 2 minutes per leg
seated straddle pose x 2 minutes
doggy pose x 2 minutes