Squat & upper pull strength + couplet

3 rounds as warm-up:
5 scap pull-ups
4 goblet squat curl to halo
3 table hold to L-sits
+
Every 3:00 for 15:00 (5 sets)
5 1 & 1/4 front squats
5-10 strict pull-ups – can load/assist as needed to ensure accumulation of 5-10 solid, unbroken reps each set
+
For time w/12:00 cap:
40-30-20-10 wall balls
10-20-30-40 calories
+
5:00-10:00 coach-led mobility