Single-leg/single-arm strength + classic triplet + accessory

3 rounds as warm-up:
5 scap pull-ups or strict pull-ups
5-10 pvc overhead squats
10 pogo jumps
+
Every 3:00 for 15:00 (5 sets):
6-8 alternating reverse lunges w/barbell on back
6-8 alternating DB rows from plank
+
3 rounds for time w/12:00 cap:
15 toes-to-bar
30 wall balls
60 double-unders
+
3-5 sets:
10 calf raises
15 tibialis raises
OR
5:00-10:00 coach-led mobility work