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):
12-16 dual DB walking lunges – test out multiple positions for the DBs (sides/shoulders/overhead)
3-4 strict supinated pull-ups – add load or band-assistance as needed to make the reps tough but unbroken
+
For time w/10:00 cap:
42 wall balls
9 toes-to-bar
30 wall balls
15 toes-to-bar
18 wall balls
21 toes-to-bar
OR
For time w/10:00 cap:
21 bar muscle-ups
42 dual DB thrusters, 50/35/hand
+
3 sets:
12-15 calf raises
12-15 tibialis raises
OR
5:00-10:00 coach-led mobility work