Squat & upper pull strength + choose your own chipper + accessory

3 rounds as warm-up:
:30 relaxed hang from bar or 5 strict pull-ups or 5 scap pull-ups
5/side single-arm DB thrustesr
+
Every 3:00 for 15:00 (5 sets):
3 back squats, 22X1
6-9/side 3-point DB rows
+
For time w/10:00 cap:
9 dual DB thrusters
15 pull-ups
21 dual DB thrusters
27 toes-to-bar
33 dual DB thrusters
OR
For time w/10:00 cap:
9 bar muscle-ups
15 thrusters, 115/75
21 pull-ups
27 thrusters
33 toes-to-bar
+
3 sets:
8-10 DB delt raises
8-10 dual DB/KB or barbell shrugs
OR
5:00-10:00 coach-led mobility