Choose-your-own-squat & upper pull strength + chipper + 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):
5 squats – your choice overhead/front/back
3-2-1-1-1 strict supinated pull-ups – add load or band-assistance as needed to make the reps tough
+
For time w/10:00 cap:
200′ walking lunges w/wall ball held any way
50 wall balls
50 pull-ups (CTB if you have a shot to finish!) or 25 bar muscle-ups
+
3 sets:
15 calf raises
15 tibialis raises
OR
5:00-10:00 coach-led mobility work