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):
3 front squats, 20X1
2 strict supinated pull-ups – weight/assist as needed to make each set tough & unbroken
+
AMRAP in 10:00:
1000/900m row/ski or 2000/1800m bike erg or 1.4/1.2 mile Echo Bike
max in remaining time {5 toes-to-bar + 10 wall balls]
+
3 sets:
10 calf raises w/toes elevated and a :10 hold @ the top of the final rep each set
15 tibialis raises
OR
5:00-10:00 coach-led mobility work