Single-leg & upper pull strength + triplet options + accessory

3 rounds as warm-up:
5 scap pull-ups or strict pull-ups
5 air squats w/alternating single-arm reach overhead at the bottom of each
:15-:30 handstand hold
+
Every 3:00 for 15:00 (5 sets):
8-12 dual DB walking lunges – different positions set-to-set
2-3 strict supinated pull-ups – add load or band-assistance as needed to make the reps tough but unbroken
+
AMRAP in 7:00:
1 pull-up
2 toes-to-bar
3 dual DB or sandbag/medball bear hug squats
OR
AMRAP in 7:00:
1 squat clean, 135
2 front squats, 135
3 muscle-ups – ring or bar
*emphasis on quick/efficient/smooth transitions throughout
+
3 sets:
:30-:60 top of calf raise hold
:30-:60 top of tibialis raise hold
OR
5:00-10:00 coach-led mobility work