Squat & upper pull strength + couplet + accessory

3 rounds as warm-up:
6 scap pull-ups or strict pull-ups
12 walking lunges
:15-:30 handstand hold
+
Every 3:00 for 15:00 (5 sets):
5 front squats, 22X1
5 strict supinated pull-ups – add load or band-assistance as needed to make the reps tough but unbroken each set
+
For time w/12:00 cap:
20 toes-to-bar
30 dual DB or sandbag or med ball squats
20 toes-to-bar
30 dual DB or sandbag or med ball walking lunges
20 toes-to-bar
+
3 sets optional:
8-10 calf raises
16-20 tibialis raises
OR
5:00-10:00 coach-led mobility work