Squat & upper pull strength + couplet + 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):
3 front squats
6-9/side 3-point DB rows
+
For time w/10:00 cap:
27-21-15 pull-ups or 9-7-5 muscle-ups
27-21-15 calories
+
3 sets:
15 calf raises
15 tibialis raises
OR
5:00-10:00 coach-led mobility work