Squat strength + shuttle/calorie/lunge + accessory

3 rounds as warm-up:
5 scap pull-ups
5-10 push-ups
2-3 standing vertical jumps
+
Every 3:00 for 15:00 (5 sets):
5 front squats, 30X1
+
3 rounds for time w/12:00 cap:
200′ shuttle run
20/16 calories
200′ shuttle run
50′ walking lunges – med ball, sandbag, or single DB held at shoulder/back
+
accumulate 2:00 in a relaxed hang from bar – start with a max hang before chipping away