Squat & upper pull strength + interval AMRAPs

3 rounds as warm-up:
5 prisoner Kang squats
5-10 scap pull-ups
+
Every 3:00 for 15:00 (5 sets):
3-3-3-3-3 back squats, 40X1
2-2-2-2-2 strict pronated pull-ups – add load or assist as needed to make all sets tough
+
3 sets for reps:
3:00 of [4 pull-ups + 4 toes-to-bar + 16 wall balls + 24 double-unders]
:60 rest
OR
3 sets for total reps:
3:00 of [2 bar muscle-ups + 4 squat snatches @ 115/75 + 24 crossover single-unders]
:60 rest
*pick up where you left off each round
+
5:00-10:00 coach-led mobility