Squat & upper pull strength + intervals

3 rounds as warm-up:
5 prisoner Kang squats
5-10 scap pull-ups
+
Every 3:00 for 15:00 (5 sets):
5 back squats, 20X1
3 strict supinated pull-ups – add load or assist as needed to make sets of 3 unbroken but tough
+
5 sets for total reps:
2:00 of [3 dual DB squat cleans + 5 CTB pull-ups + 15 double-unders]
:60 rest
*pick up where you left off each round
+
5:00-10:00 coach-led mobility