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):
4-6 front squats, 20X1
6-8 pronated to supinated ring rows or 6-8/side 3-point DB rows
+
5 rounds for time w/7:00 cap
18 goblet walking lunges
9 toes-to-bar
OR
5 rounds for time w/7:00 cap:
2 bar muscle-ups
3 pull-ups
4 toes-to-bar
18 alternating pistols
+
5:00-10:00 coach-led mobility