Squat & upper pull strength + triplet

3 rounds as warm-up:
5-10 scap pull-ups
10 push-ups
15 air squats
+
Every 3:00 for 15:00 (5 sets):
3 squat clean singles
3-6 strict pull-ups – any grip, band-assist or load to ensure at least 3 challenging but unbroken reps
+
AMRAP in 8:00:
8 pull-ups
10 goblet walking lunges
14/12 calories
+
5:00-10:00 coach-led mobility