Squat & upper pull strength + L2 triplet + 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 back squats
5-7 dual DB/KB bent-over rows
+
3 rounds for time:
21 wall balls
15 toes-to-bar
9 power snatches (or power cleans), light/moderate up to 135/95
+
3 sets:
10-15 dual DB delt raises
10-15 shrugs
OR
5:00-10:00 coach-led mobility