Squat & upper pull strength + triplet or couplet + accessory

3 rounds as warm-up:
5 scap pull-ups or strict pull-ups
10 pvc squats – back or overhead
10 pogo jumps
+
Every 3:00 for 15:00 (5 sets):
6 front squats, 20X1
3 strict supinated pull-ups – weight/assist as needed for unbroken sets
+
AMRAP in 8:00:
12 calories – your choice
8 toes-to-bar or hanging knee raises or V ups
40′ walking lunges – can be unweighted or loaded w/light wall ball or light sandbag held any way
OR
AMRAP in 8:00:
40′ dual DB walking lunges
2 muscle-ups – bar or ring
40/4
40/6
and so on…
+
3-5 sets:
15 calf raises
15 tibialis raises
OR
5:00-10:00 coach-led mobility work