Squat & upper pull strength + triplet + accessory

3 rounds as warm-up:
:30 hang from bar
10 pvc overhead or back squats
+
Every 3:00 for 15:00 (5 sets):
3 back squats, 20X1
2 strict pronated pull-ups, 11X0 – add weight/assistance as needed to make these tough but unbroken
+
5 rounds for time w/10:00 cap:
40′ dual DB walking lunges (20′ out & back)
10 toes-to-bar
10-20-30-40-50 double-unders
*so 40’/10/10, 40’/10/20, and so on up to 40’/10/50
+
3 sets:
9-12 dual DB delt raises
9-12 band face pulls
OR
5:00-10:00 coach-led mobility