Squat & upper pull strength + buy-in couplet options + accessory

3 rounds as warm-up:
:30 hang from bar
10 pvc Kang squats
+
Every 3:00 for 15:00 (5 sets):
3 back squats, 40X1
max (-2) unbroken strict pronated pull-ups – band assist as needed to get at least 5 unbroken reps each set
+
AMRAP in 6:00:
72 wall balls
max in remaining time heavy Farmer’s walk (25′ = 1 rep]
OR
AMRAP in 6:00:
24 squat cleans, 135/95
max in remaining time bar muscle-ups
+
3 sets:
6-10 dual DB delt raises
6-10 band face pulls
OR
5:00-10:00 coach-led mobility