Squat & pull strength + chipper

3 rounds as warm-up:
10 prisoner walking lunges
5 slow scap push-ups
5 scap pull-ups
+
Every 2:30 for 15:00 (6 sets):
1 overhead squat
1 strict supinated pull-up – weight/assist as needed to make triples challenging but unbroken
*build to heavy singles of each
+
For time w/10:00 cap:
45 double-unders
45 front squats @ 95/65 or 21 squat cleans @ 185/125
45 double-unders
45 toes-to-bar or 21 bar muscle-ups
45 double-unders
+
5:00-10:00 coach-led mobility