Squat & upper pull strength + Quarterfinals-ish + accessory

3 rounds as warm-up:
5 scap pull-ups or strict pull-ups
10 air squats
:15-:30 handstand hold
+
Every 3:00 for 15:00 (5 sets):
2 front squats, 30X1
6-8/side 3-point DB rows
+
For time w/12:00 cap:
500′ shuttle run
20 overhead squats or front squats, light/moderate up to 115/75
30 toes-to-bar
:60 rest
30 toes-to-bar
20 overhead squats or front squats
500′ shuttle run
+
3-5 sets:
15 calf raises
15 tibialis raises
OR
5:00-10:00 coach-led mobility work