Squat & upper pull strength + death by + accessory

3 rounds as warm-up:
:30 relaxed hang from bar or 5 strict pull-ups or 5 scap pull-ups
10 air squats
15 double-unders or single-unders
+
Every 3:00 for 15:00 (5 sets):
3-4 back squats, 21X1
6-8 dual DB/KB bent-over rows
+
Death by::
min 1: 1 pull-up + 2 wall balls
min 2: 2 pull-ups + 4 wall balls
min 3: 3 pull-ups + 6 wall balls
and so on, adding 1 pull-up & 2 wall balls each minute until you can no longer complete the required reps
+
3 sets:
7-10 dual DB delt raises
7-10 shrugs
OR
5:00-10:00 coach-led mobility