Squat & upper pull strength + triplet + accessory work

3 rounds as warm-up:
:30 hang from bar
10 pvc overhead or back squats
+
Every 3:00 for 15:00 (5 sets):
5-4-3-2-1 back squats, 20X1
3-2-1-1-1 strict pronated pull-ups, 11X0 – add weight/assistance as needed to make these tough but unbroken
+
For time w/10:00 cap:
50 pull-ups
100 air squats
50 row/ski erg calories
+
3 sets:
10-15 dual DB delt raises
10-15 band face pulls
OR
5:00-10:00 coach-led mobility