Squat & upper pull strength + 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):
4-6 back squats, 21X1
6-8 dual DB/KB bent-over rows
+
For time w/10:00 cap:
2-4-6-8-10-12 thrusters, up to 115/75
28 double-unders
+
3 sets:
9-12 dual DB delt raises
9-12 shrugs
OR
5:00-10:00 coach-led mobility