Squat & upper pull strength + triplet + 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):
3 1 & 1/4 back squats
6-9/side 3-point DB rows
+
5 rounds for time w/12:00 cap:
9 toes-to-bar or 6 bar muscle-ups or 3 ring muscle-ups
12 dual DB walking lunges – DBs held any way
36 double-unders
+
3 sets:
12-16 dual DB delt raises
12-16 shrugs
OR
5:00-10:00 coach-led mobility