Squat & upper pull strength + triplet

3 rounds as warm-up:
5 scap pull-ups or strict pull-ups
10 push-ups or scap push-ups
15 air squats
+
Every 3:00 for 15:00 (5 sets):
5 front squats from the ground (squat clean counts as 1st rep)
3 strict supinated CTB pull-ups – add load or band-assistance as needed to make the reps tough but unbroken
+
AMRAP in 8:00:
8 pull-ups or 4 bar muscle-ups
12 dual DB squats
32 double-unders
+
5:00-10:00 coach-led mobility work