Squat & upper pull strength + 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
max (-1) unbroken strict supinated pull-ups – band assist as needed to get at least 5 unbroken reps each set
+
AMRAP in 6:00:
3 toes-to-bar
6 wall balls – can go heavy/high if desired but should be unbroken throughout
OR
AMRAP in 6:00:
3 squat cleans, 135
2 pull-ups
2 toes-to-bar
2 bar muscle-ups
+
3-5 sets:
9-12 dual DB delt raises
9-12 band face pulls
OR
5:00-10:00 coach-led mobility