Squat & upper pull strength + “Jackie”-ish + accessory

3 rounds as warm-up:
:30 hang from bar
10 pvc overhead or back squats
+
Every 3:00 for 15:00 (5 sets):
5 back squats, 30X1
5-10/side DB chainsaw rows
+
For time w/10:00 cap:
1000m row
50 wall balls
30 pull-ups
+
3 sets:
9-12 dual DB delt raises
9-12 band face pulls
OR
5:00-10:00 coach-led mobility