Squat & upper pull strength + couplet

3 rounds as warm-up:
:30 relaxed hang from bar or 5 strict pull-ups
10 pvc good mornings
5 pvc overhead squats w/:03 pause in the hole of each (or a couple Sotts presses)
+
Every 3:00 for 15:00 (5 sets):
3-2-1-1-1 front squats
6/side 3-point DB rows
+
For time w/10:00 cap:
9 CTB pull-ups
18 wall balls
15 CTB pull-ups
30 wall balls
21 CTB pull-ups
42 wall balls
*only cut the CTB if no chance to finish under the cap!
+
5:00-10:00 coach-led mobility