Squat & upper pull strength + chipper + accessory

3 rounds as warm-up:
:30 relaxed hang from bar or 5 strict pull-ups or 5 scap pull-ups
10 wall balls
+
Every 3:00 for 15:00 (5 sets):
3-5 back squats, 21X1
6-10 dual DB/KB bent-over rows
+
For time w/10:00 cap:
60 sandbag or med ball walking lunges
45 pull-ups
30 sandbag or med ball walking lunges
+
3 sets:
8-12 dual DB delt raises
8-12 shrugs
OR
5:00-10:00 coach-led mobility