Squat & upper pull strength + triplet chipper + lower leg 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 alternating toe touches from plank
+
Every 3:00 for 15:00 (5 sets):
6-4-2-2-2 front squats
3-2-1-1-1 strict supinated pull-ups – weight/assist as needed to make all sets challenging
+
For time w/12:00 cap:
50 toes-to-bar
50 air squats
500m row or equivalent
50 air squats
+
3-5 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