Squat & upper pull strength + triplet

3 rounds as warm-up:
4 scap pull-ups or strict pull-ups
8 push-ups
12 air squats
+
Every 3:00 for 15:00 (5 sets):
6 front squats
3-2-1-1-1 strict supinated CTB pull-ups – add load or band-assistance as needed to make the reps tough but unbroken
+
AMRAP in 9:00:
27 double-unders
9 box step-overs, single DB held any way
9 toes-to-bar
+
5:00-10:00 coach-led mobility work