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):
3 back squats, 40X1
6-9/side DB chainsaw rows
+
AMRAP in 8:00:
1 pull-up (CTB if proficient enough to perform consistent singles)
2 heavy or high wall balls
2/4
3/6
and so on…
OR
AMRAP in 8:00:
1 muscle-up
2 sand bag on shoulder squats
+
3 sets:
12-16 alternating DB curls
12-16 band tricep press downs
OR
5:00-10:00 coach-led mobility