Squat & elbow strength + triplet + accessory

3 rounds as warm-up:
5 scap pull-ups or strict pull-ups
10 pvc overhead squats
10 pogo jumps
+
Every 3:00 for 15:00 (5 sets):
5-4-3-2-1 front squats, 30X1
5 strict supinated pull-ups – weight/assist as needed for unbroken sets
+
3 rounds for time w/12:00 cap:
327m run (4th pole & back) or 400m row/ski or 800m bike
20 toes-to-bar or V ups
100′ walking lunges
+
3-5 sets:
15 calf raises
15 tibialis raises
OR
5:00-10:00 coach-led mobility work