Squat & upper pull strength + chipper

3 rounds as warm-up:
5 prisoner Kang squats
5-10 scap pull-ups
+
Every 3:00 for 15:00 (5 sets):
5-3-1-1-1 back squats
3-2-1-1-1 strict supinated pull-ups – add load or assist as needed to make all sets tough
+
For time w/10:00 cap:
50′ dual DB overhead walking lunges
30 toes-to-bar
50′ dual DB @ shoulders walking lunges
20 pull-ups
50′ dual DB @ sides walking lunges
10 bar muscle-ups or CTB pull-ups or strict pull-ups (hardest variation that gives you a shout to finish under the cap)
+
5:00-10:00 coach-led mobility