Squat & upper pull strength + triplet 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):
5-4-3-2-1 front squats, 40X1
5-4-3-2-1 strict pronated pull-ups – add load or band-assistance as needed to make the reps tough but unbroken
+
AMRAP in 8:00:
2 dual DB thrusters
3 dual DB squats
5 toes-to-bar
OR
AMRAP in 8:00:
2 bar muscle-ups
3 toes-to-bar
5 thrusters, 135/85
+
3 sets optional:
8-12 calf raises
12-15 tibialis raises
OR
5:00-10:00 coach-led mobility work