Squat & upper pull strength + squat/pull 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 back squats, 22X1
6-9/side 3-point DB rows
+
For time w/10:00 cap:
21 pull-ups
18 front squats, light/moderate up to 135/95 from the ground
15 pull-ups
12 front squats
9 pull-ups
6 front squats
3 pull-ups
OR
For time w/10:00 cap:
9 squat cleans, light/moderate up to 155/105
8 bar muscle-ups
7 squat cleans
6 bar muscle-ups
5 squat cleans
4 bar muscle-ups
3 squat cleans
2 bar muscle-ups
1 squat clean
+
3 sets:
10-15 dual DB delt raises
10-15 band face pulls
OR
5:00-10:00 coach-led mobility