Squat & upper pull strength + couplet 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):
3-2-1-1-1 front squats
3-2-1-1-1 strict pronated pull-ups – add load or band-assistance as needed to make the reps tough but unbroken
+
AMRAP in 7:00:
1 pull-up – CTB if proficient
2 alternating goblet reverse lunges
2/4
3/6
and so on…
OR
AMRAP in 7:00:
1 muscle-up – your choice bar/ring
2 dual DB/KB box step-overs, 24/20
2/4
3/6
and so on…
+
3 sets:
15 calf raises
15 tibialis raises
OR
5:00-10:00 coach-led mobility work