SL knee & upper pull strength + chipper + accessories

3 rounds as warm-up:
5 scap pull-ups or strict pull-ups
10 alternating prisoner tall kneeling to standing
10 pogo jumps
+
Every 3:00 for 15:00 (5 sets):
10 alternating front rack reverse lunges
2 strict pronated pull-ups – weight/assist as needed to make each set tough
+
AMRAP in 8:00:
2 bar muscle-ups or 4 toes-to-bar
8 wall balls
16 double-unders
+
3-5 sets:
12 calf raises
12 tibialis raises
OR
5:00-10:00 coach-led mobility work