Weightlifting + chipper

3 rounds as warm-up:
6 scap pull-ups or strict pull-ups
6 scap push-ups or push-ups
6 alternating prisoner tall kneeling to standing
+
Every 3:00 for 15:00 (5 sets):
5 front squats
5/side DB chainsaw rows
+
For time w/12:00 cap:
60 calories
50 wall balls
40 toes-to-bar
30 wall balls
20 muscle-ups (ring or bar) or CTB pull-ups or pull-ups – hardest version you can possibly do even if it’s just a single rep
+
5:00-10:00 coach-led mobility