Squat & upper pull strength + couplet + accessory

3 rounds as warm-up:
:30 relaxed hang from bar or 5 strict pull-ups or 5 scap pull-ups
10 walking lunges
+
Every 3:00 for 15:00 (5 sets):
3 back squats
6-9 dual DB/KB bent-over rows
+
For time w/12:00 cap:
150′ dual DB Farmer’s walk or bear hug carry
1-2-3-4-5-6-7-8-9 dual DB or sandbag squats
+
3 sets:
8-12 dual DB delt raises
8-12 shrugs
OR
5:00-10:00 coach-led mobility