Squat & upper pull strength + run/pull intervals + 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 alternating toe touches from plank
+
Every 3:00 for 15:00 (5 sets):
10-8-6-4-2 front squats
4-6/side 3-point DB rows, heavy!
+
5 sets for reps:
2:00 of [500′ shuttle run + max in remaining time tough upper body pull]
:60 rest
*can choose from strict, CTB, chin-over-bar, bar/ring muscle-ups, or a complex of any combo
+
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