Squat & elbow strength + triplet options + accessory

3 rounds as warm-up:
5 scap pull-ups or strict pull-ups
5 pvc overhead squats
5 pvc overhead squats
10 pogo jumps
+
Every 3:00 for 15:00 (5 sets):
6-5-4-3-2 front squats, 30X1
12 alternating DB curls
+
AMRAP in 10:00:
4 dual DB or sandbag/medball squats
6 toes-to-bar
10 calories – your choice
OR
AMRAP in 10:00:
2 squat cleans, moderate up to 185/125
4 muscle-ups
10 calories – your choice
+
3-5 sets:
12 calf raises
16 tibialis raises
OR
5:00-10:00 coach-led mobility work