Squat & upper pull strength + couplet

3 rounds as warm-up:
:30 relaxed hang from bar
8 pvc good mornings
8 pvc overhead squats
+
Every 3:00 for 15:00 (5 sets):
2 back squats
4-6/side 3-point DB rows, 30X0
+
For time w/7:00 cap:
42-30-18 walking lunges w/wall ball @ shoulder
21-15-9 toes-to-bar
OR
3 rounds for time w/7:00 cap:
9 bar muscle-ups
15 L leg pistols
15 R leg pistols
+
5:00-10:00 coach-led mobility