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 1 & 1/4 back squats
6-9/side 3-point DB rows
+
AMRAP in 10:00:
800m run
max in remaining time of [4 toes-to-bar + 8 wall balls]
OR
AMRAP in 10:00:
800m run
max in remaining time of [2 muscle-ups + 4 overhead squats @ 135/95]
+
3-5 sets:
10-12 band tricep pressdowns
10-12 band face pulls
OR
5:00-10:00 coach-led mobility