Squat strength + MGM triplet + accessory

3 rounds as warm-up:
5-10 toes-to-bar or hanging knee raises
1-2 wall walks
2-3 standing vertical jumps
+
Every 3:00 for 15:00 (5 sets):
4-3-2-2-2 front squats, 30X1
+
3 rounds for time w/12:00 cap:
27/21 calories
18 V ups
9 shuttle runs (1 = 25′ out & back)
*your choice calories
+
accumulate 2:00 in a relaxed hang from bar – start with a max hang before chipping away