Squat & upper pull strength + a different type of EMOM + 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, 22X1
3 strict pronated pull-ups – weight or band-assist as needed to make these unbroken but challening
+
5 rounds for reps (kind of):
:60 wall balls
:60 bar muscle-ups, CTB pull-ups, strict pull-ups, or pull-ups
*score is the least amount of wall balls completed in any minute + the least amount of pull-ups completed in any minute
+
3 sets:
6-8 DB delt raises
12-16 dual DB/KB shrugs
OR
5:00-10:00 coach-led mobility