Squat & upper pull strength + back-and-forth triplet + accessory

3 rounds as warm-up:
:30 hang from bar
10 pvc overhead or back squats
+
Every 3:00 for 15:00 (5 sets):
3 back squats, 30X1
max (-1) strict pronated pull-ups – band assist if needed to ensure 5+ reps each set, go CTB if you’re likely to get 10+ each set
+
AMRAP in 10:00:
200′ shuttle run
100′ Farmer’s walk
50′ unweighted walking lunge
+
3 sets:
8-10 dual DB delt raises
8-10 band face pulls
OR
5:00-10:00 coach-led mobility