Squat & upper pull strength + Jackie-ish + accessories

3 rounds as warm-up:
5 scap pull-ups or strict pull-ups
10 air squats
10 pogo jumps
+
Every 3:00 for 15:00 (5 sets):
5 front squats, 20X1
3 strict supinated pull-ups – weight/assist as needed to make each set tough & unbroken
+
For time w/10:00 cap:
800m run
50 dual DB or sandbag or med/wall ball squats
30 pull-ups
*pick an implement for the squats that will allow for steady, smooth reps and no more than 2-3 breaks
+
3 sets:
9-12 calf raises w/toes elevated and a :10 hold @ the top of the final rep each set
12-15 tibialis raises
OR
5:00-10:00 coach-led mobility work