Squat & upper pull strength + triplet + lower leg 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):
5-3-1-1-1 1 & 1/4 front squats
3-3-3-3-3 strict supinated pull-ups – weight/assist as needed to hit 3 unbroken
+
3 rounds for time w/12:00 cap:
15 toes-to-bar
50′ walking lunges
250/200m row or equivalent
50′ walking lunges
*unweighted lunges (unless you get tricked into adding something), these & the row/ski/bike should be continuous/steady with only the TTB creating a potential bottleneck
+
3-5 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