Squat & upper pull strength + ascending triplet + accessories

3 rounds as warm-up:
5 scap pull-ups
5 air squats w/alternating single-arm reach overhead at the bottom of each rep
10 pogo jumps
+
Every 3:00 for 15:00 (5 sets):
3 1 & 1/4 front squats
6-9/side 3-point DB row
+
For time w/11:00 cap:
22/18 calories
20 pull-ups or 9 bar muscle-ups
18 alternating goblet reverse lunges
:60 rest
18 alternating goblet reverse lunges
20 pull-ups or 9 bar muscle-ups
22/18 calories
+
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