Squat & upper pull strength + triplet

3 rounds as warm-up:
5 prisoner good mornings
10 prisoner walking lunges
10 hanging knee raises
+
Every 3:00 for 15:00 (5 sets):
5 front squats, 22X1
5 strict pronated pull-ups – add load or band-assistance as needed to make the reps tough but unbroken
+
3 rounds for time w/10:00 cap:
21 wall balls
18 calories – your choice
15 pull-ups
+
5:00-10:00 coach-led mobility work