Squat & upper pull strength + chipper + accessories

3 rounds as warm-up:
4 scap pull-ups or strict pull-ups
8 push-ups or scap push-ups
12 air squats
+
Every 3:00 for 15:00 (5 sets):
5-4-3-2-1 front squats
3-2-1-1-1 strict supinated CTB pull-ups – add load or band-assistance as needed to make the reps tough but unbroken
+
For time w/12:00 cap:
10 rounds of [5 pull-ups (or 2 muscle-ups) + 8 dual DB/sandbag/med ball walking lunges]
60/50 calories – your choice
+
3 sets optional:
4-6/side loaded single-leg calf raises
12-18 tibialis raises
OR
5:00-10:00 coach-led mobility work