Squat & upper pull strength + up & down 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
4-6/side 3-point DB rows
+
1-2-3-4-5-6-7-6-5-4-3-2-1 for time w/10:00 cap:
CTB pull-ups
Front squats from the ground, light up to 95/65
OR
1-2-3-4-5-4-3-2-1 for time w/10:00 cap:
Muscle-ups
Overhead squats from the ground, moderate up to 135/95
+
3 sets:
8-10 dual DB delt raises
8-10 band face pulls
OR
5:00-10:00 coach-led mobility