Squat & upper pull strength + couplet options + accessory

3 rounds as warm-up:
5 scap pull-ups or strict pull-ups
5 air squats w/alternating single-arm reach overhead at the bottom of each
:15-:30 handstand hold
+
Every 3:00 for 15:00 (5 sets):
4-3-2-2-2 front squats, 22X1
4-3-2-2-2 strict pronated pull-ups – add load or band-assistance as needed to make the reps tough but unbroken
+
For time w/10:00 cap:
21 thrusters, up to 95/65
9 pull-ups – CTB if proficient enough for quick singles
15 thrusters
15 pull-ups
9 thrusters
21 pull-ups
OR
For time w/10:00 cap:
9 overhead squats, 135/95
5 ring muscle-ups
7 overhead squtas
7 ring muscle-ups
5 overhead squats
9 ring muscle-ups
+
3 sets:
10 calf raises
20 tibialis raises
OR
5:00-10:00 coach-led mobility work