Upper push/pull strength + choose-your-own shoulder death + lower leg accessories

3 rounds as warm-up:
5 air squats w/alternating single-arm reach overhead at the bottom of each rep
10 alternating toe touches from plank
10 pogo jumps
+
Every 3:00 for 15:00 (5 sets):
3 push press
3-2-1-1-1 weighted strict pronated pull-ups, 11X0
*emphasis on vertical torso during dip/drive of PP
*build to a max weighted PU
+
AMRAP in 7:00:
3 burpee pull-ups
21 double-unders
6/21
9/21
and so on…
OR
AMRAP in 7:00:
1 toes-to-ring
1 ring muscle-up
1 ring dip
14 cross-over single-unders
+
3-5 sets:
:30 hollow hold
15 tibialis raises
OR
5:00-10:00 mobility work