Squat & upper pull strength + couplet

3 rounds as warm-up:
3 pull-ups
6 push-ups
12 air squats
+
Every 3:00 for 15:00 (5 sets of each):
3-2-2-1-1 overhead squats or front squats, 20X1
3-2-2-1-1 strict pronated pull-ups – band-assist or load as needed to make all sets/reps unbroken & challenging
+
For time w/9:00 cap:
90 steps dual DB walking lunges
45 pull-ups
*partition as desired to get your fastest time
+
5:00-10:00 coach-led mobility