Squat & upper pull strength + choose your own couplet + accessory

3 rounds as warm-up:
:30 relaxed hang from bar or 5 strict pull-ups or 5 scap pull-ups
10 prisoner walking lunges
+
Every 3:00 for 15:00 (5 sets):
2 back squats, 22X1
4-8/side 3-point DB rows
+
5 rounds for time w/10:00 cap:
9 pull-ups
12 front or overhead squats, light up to 95/65
OR
5 rounds for time w/10:00 cap:
6 muscle-ups
9 overhead squats, moderate up to 115/75
+
3 sets:
12 plate/KB halos
12 dual DB/KB or barbell shrugs
OR
5:00-10:00 coach-led mobility