Weightlifting & pull strength + chipper

3 rounds as warm-up:
5 prisoner Kang squats
5-10 scap pull-ups
+
Every 3:00 for 15:00 (5 sets):
1 squat clean + 2 front squats
3 strict pronated pull-ups – add load/assistance as needed to make these challenging but unbroken
+
For time w/8:00 cap:
40 pull-ups
40 dual DB walking lunges (turnaround after every 10 steps), tough
400m run
+
5:00-10:00 coach-led mobility