Squat & upper pull strength + ascending triplet + accessories

3 rounds as warm-up:
5 scap pull-ups
5 air squats w/alternating single-arm reach overhead at the bottom of each rep
10 pogo jumps
+
Every 3:00 for 15:00 (5 sets):
5-4-3-2-1 front squats, 22X1
5-10/side 3-point DB row
+
AMRAP in 7:00:
1 goblet squat
2 alternating goblet reverse lunges
3 toes-to-bar
2/4/6
3/6/9
and so on, adding 1 squat, 2 lunges, and 3 toes-to-bar each round
+
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