Squat & upper pull strength + classic couple options + accessory

3 rounds as warm-up:
:30 hang from bar
10 pvc Kang squats
+
Every 3:00 for 15:00 (5 sets):
5-3-1-1-1 back squats, 22X1
3-3-3-3-3 strict pronated CTB pull-ups – assist/load as needed to make each set challenging & unbroken
+
21-15-9 for time w/6:00 cap:
Toes-to-bar
Front squat, up to 95/65 from the ground
OR
3 rounds for time w/6:00 cap:
7 muscle-ups
7 overhead squats, up to 165/105 from the ground
+
3-5 sets:
8-10 dual DB delt raises
8-10 band face pulls
OR
5:00-10:00 coach-led mobility