Squat & upper pull strength + triplet intervals + accessory

3 rounds as warm-up:
:30 relaxed hang from bar or 5 strict pull-ups or 5 scap pull-ups
10 walking lunges
+
Every 3:00 for 15:00 (5 sets):
5-4-3-2-1 1 & 1/4 back squats
5-10/side 3-point DB rows
+
3 sets for total reps:
3:00 of [6 dual DB squats + 5 burpees + 4 pull-ups]
:60 rest
*pick up where you left off each round
*can sub a sand bag or medball for the DB
+
3 sets:
10-15 dual DB delt raises
10-15 shrugs
OR
5:00-10:00 coach-led mobility