Squat & upper pull strength + couplet + accessory

3 rounds as warm-up:
:30 relaxed hang from bar or 5 strict pull-ups
10 pvc good mornings
5 pvc overhead squats
+
Every 3:00 for 15:00 (5 sets):
5 back squats, 40X1
5-10/side DB chainsaw rows
+
5 rounds for time w/9:00 cap:
21 double-unders
15 wall balls
9 toes-to-bar
+
3 sets:
10-20 alternating DB curls
10-20 band tricep press downs
OR
5:00-10:00 coach-led mobility