Squat & upper pull strength + chipper AMRAP

3 rounds as warm-up:
5 air squats w/alternating single-arm reach overhead
:30 hang from bar or 5-10 scap pull-u-s or 5-10 strict pull-ups
+
Every 3:00 for 15:00 (5 sets):
3 front squats, 30X1
3 strict supinated pull-ups – add load or band-assistance as needed to make the reps tough but unbroken
+
AMRAP in 8:00:
60 wall balls
400m run
max in remaining time toes-to-bar or bar muscle-ups
+
5:00-10:00 coach-led mobility work