Weightlifting & 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):
1 squat clean + 3 front squats (or 1 squat snatch + 3 overhead squats)
2 strict pronated pull-ups – add load/assistance as needed to make these challenging but unbroken
+
2 rounds for time w/10:00 cap:
300m run
25 pull-ups
20 dual DB walking lunges, tough
+
5:00-10:00 coach-led mobility