Squat & upper pull strength + classic couplet + 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 back squats
5-10 dual DB/KB bent-over rows
+
21-15-9 for time w/9:00 cap:
Dual DB or sandbag squats
Pull-ups – CTB if efficient enough to finish under the cap
+
3 sets:
9-12 dual DB delt raises
9-12 shrugs
OR
5:00-10:00 coach-led mobility