Squat & upper pull strength + triplet options + accessory

3 rounds as warm-up:
5 scap pull-ups or strict pull-ups
5 air squats w/alternating single-arm reach overhead at the bottom of each
:15-:30 handstand hold
+
Every 3:00 for 15:00 (5 sets):
5-4-3-3-3 front squats, 22X1
5-4-3-3-3 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 squat cleans
4 dual DB alternating reverse lunges
6 toes-to-bar or V ups
OR
AMRAP in 8:00:
2 bar muscle-ups
4 knees-to-elbows
6 squat cleans, 135/95
+
3 sets:
10 calf raises
20 tibialis raises
OR
5:00-10:00 coach-led mobility work