Squat & upper pull strength + triplet + accessory

3 rounds as warm-up:
5 scap pull-ups or strict pull-ups
5 pvc overhead squats
10 pogo jumps
+
Every 3:00 for 15:00 (5 sets):
3 front squats, 20X1
3-2-1-1-1 strict supinated pull-ups – weight/assist as needed to make each set tough
+
For time w/12:00 cap:
24 toes-to-bar or V-ups
40′ walking lunges
40 double-unders
16 toes-to-bar
80′ walking lunges
40 double-unders
8 toes-to-bar
120′ walking lunges
40 double-unders
*lunges unweighted or w/single DB held anyway w/20′ turn-arounds
+
3-5 sets:
15 calf raises
15 tibialis raises
OR
5:00-10:00 coach-led mobility work