SL & upper pull strength + chipper

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):
8 alternating reverse lunges w/barbell on back
4-3-2-1-1 strict pronated pull-ups – weight/assist as needed to make each set tough & unbroken
+
For time:
400′ tough Farmer’s walk
40 air squats
40 toes-to-bar
40 wall balls
+
3 sets:
10 calf raises w/toes elevated and a :10 hold @ the top of the final rep each set
15 tibialis raises
OR
5:00-10:00 coach-led mobility work