Squat & upper pull strength + AMRAP intervals + accessory

3 rounds as warm-up:
:30 relaxed hang from bar or 5 strict pull-ups or 5 scap pull-ups
10 wall balls
+
Every 3:00 for 15:00 (5 sets):
5-4-3-2-1 back squats, 22X1
5-10/side 3-point DB rows
+
4 rounds for total reps:
2:00 of [9 pull-ups or 3-6 muscle-ups (ring or bar) + 12 dual DB walking lunges or alternating pistols + max calories in remaining time]
:60 rest
+
3 sets:
10 plate/KB halos
10 dual DB/KB or barbell shrugs
OR
5:00-10:00 coach-led mobility