Squat & upper pull strength + couplet options + accessory

3 rounds as warm-up:
5 scap pull-ups or strict pull-ups
10 walking lunges
:15-:30 handstand hold
+
Every 3:00 for 15:00 (5 sets):
5-5-5-5-5 front squats, 40X1
3-3-3-3-3 strict pronated pull-ups – add load or band-assistance as needed to make the reps tough but unbroken
+
AMRAP in 7:00:
5 toes-to-bar
10 wall balls
OR
AMRAP in 7:00:
3 muscle-ups
6 sandbag or med ball bear hug squats
+
3 sets optional:
4-5/side loaded single-leg calf raises
12-15 tibialis raises
OR
5:00-10:00 coach-led mobility work