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 back squats
2 strict supinated pull-ups – add load or assist as needed to make all sets tough
+
For total wall balls:
4:00 of [48 double-unders + 12 toes-to-bar + wall balls in remaining time]
:60 rest
3:00 of [48 double-unders + 12 toes-to-bar + wall balls in remaining time]
:60 rest
2:00 of [48 double-unders + 12 toes-to-bar + wall balls in remaining time]
+
5:00-10:00 coach-led mobility