Squat & upper pull strength + chipper + accessories

3 rounds as warm-up:
5 scap pull-ups or strict pull-ups
10 alternating prisoner tall kneeling to standing
10 pogo jumps
+
Every 3:00 for 15:00 (5 sets):
3-2-1-1-1 front squats, 20X1
3-3-3-3-3 strict pronated pull-ups – weight/assist as needed to make each set tough
+
For time w/12:00 cap:
50 toes-to-bar
750m row or equivalent ski/bike/Runner
100′ dual DB or sandbag or med ball walking lunges, moderate/tough load
+
3-5 sets:
15 calf raises
15 tibialis raises
OR
5:00-10:00 coach-led mobility work