Squat & upper pull strength + choose your own couplet + accessory

3 rounds as warm-up:
5 scap pull-ups or strict pull-ups
10 push-ups or scap push-ups
15 air squats
+
Every 3:00 for 15:00 (5 sets):
3 front squats – can be from the rack or the ground
2 strict supinated CTB pull-ups – add load or band-assistance as needed to make the reps tough but unbroken
+
AMRAP in 7:00:
3 pull-ups
3 dual DB squats
6/6
9/9
and so on, adding 3 reps to each movement
OR
AMRAP in 7:00:
1 muscle-up – your choice ring/bar
1 dual DB squat clean
2/2
3/3
and so on, adding 1 rep to each movement
+
3 sets optional:
6-8/side single-leg calf raises
12-16 tibialis raises
OR
5:00-10:00 coach-led mobility work