Squat & upper pull strength + triplet

3 rounds as warm-up:
5 prisoner Kang squats
5-10 scap pull-ups
+
Every 3:00 for 15:00 (5 sets):
2 front squats
2-4 strict pull-ups – weight or band-assist as needed to get at least 2 solid unbroken reps each set
+
AMRAP in 9:00:
9 dual DB thrusters
15 double-unders
9 toes-to-bar
15 double-unders
+
5:00-10:00 coach-led mobility