SL knee & upper pull strength + ascending couplet + accessories

3 rounds as warm-up:
5 scap pull-ups or strict pull-ups
10 air squats
10 pogo jumps
+
Every 3:00 for 15:00 (5 sets):
6-8 alternating front rack lunges
3-4 strict supinated pull-ups – weight/assist as needed to make each set tough & unbroken
+
AMRAP in 7:00:
3 toes-to-bar
6 wall balls
6/12
9/18
and so on, adding 3 to the TTBs & 6 to the wall balls each round…
+
3 sets:
10-15 calf raises w/toes elevated and a :10 hold @ the top of the final rep each set
15-20 tibialis raises
OR
5:00-10:00 coach-led mobility work