Squat & upper pull strength + couplet

3 rounds as warm-up:
5 prisoner good mornings
10 prisoner walking lunges
10 hanging knee raises
+
Every 3:00 for 15:00 (5 sets):
5-3-1-1-1 front squats, 22X1
3-2-1-1-1 strict pronated pull-ups – add load or band-assistance as needed to make the reps tough but unbroken
+
For time w/12:00 cap:
20 toes-to-bar or 12 bar muscle-ups
40 walking lunges w/dual DBs @ sides
15 toes-to-bar or 9 bar muscle-ups
30 walking lunges w/dual DBs @ shoulders
10 toes-to-bar or 6 bar muscle-ups
20 walking lunges w/single DB overhead
+
5:00-10:00 coach-led mobility work