Squat & upper pull strength + AMRAP + accessory

3 rounds as warm-up:
5 scap pull-ups or toes-to-bar
10 air squats
:15-:30 handstand hold
+
Every 3:00 for 15:00 (5 sets):
2 front or overhead squats
6-8/side 3-point DB rows
+
AMRAP in 7:00:
7 pull-ups – CTB if proficient enough for consistent singles
7 front or overhead squats, up to 115/75
21 double-unders
+
3 sets:
12-15 calf raises
12-15 tibialis raises
OR
5:00-10:00 coach-led mobility work