Squat & upper pull strength + squat/pull couplet options + accessory

3 rounds as warm-up:
:30 hang from bar
10 pvc Kang squats
+
Every 3:00 for 15:00 (5 sets):
5-4-3-2-1 back squats, 20X1
5-7/side 3-point DB rows
+
For time w/10:00 cap:
21 pull-ups
18 wall balls
15 pull-ups
30 wall balls
9 pull-ups
42 wall balls
OR
For time w/10:00 cap:
9 bar muscle-ups
5 front squats from the ground, tough up 205/145
7 bar muscle-ups
7 front squats
5 bar muscle-ups
9 front squats
+
3 sets:
8-12 dual DB delt raises
8-12 band face pulls
OR
5:00-10:00 coach-led mobility