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):
5 back squats, 22X1
max (-1) unbroken strict pronated pull-ups – band assist as needed to get at least 5 unbroken reps each set
+
AMRAP in 6:00:
6 pull-ups
12 wall balls
OR
AMRAP in 6:00:
3 bar muscle-ups
3 dual DB hang squat cleans
+
3-5 sets:
10 dual DB delt raises
10 band face pulls
OR
5:00-10:00 coach-led mobility