Squat & upper pull strength + AMRAP options + accessory

3 rounds as warm-up:
5 scap pull-ups or strict pull-ups
10 air squats
:15-:30 handstand hold
+
Every 3:00 for 15:00 (5 sets):
5-4-3-2-1 front or overhead squats
4-8/side 3-point DB rows
+
AMRAP in 7:00:
3 front squats, up to 135/95
3 pull-ups – CTB if proficient enough for singles
21 double-unders
3/6/21
3/9/21
and so on, adding 3 to just the pull-ups each round
OR
AMRAP in 7:00:
1 squat snatch, 135/85
3 muscle-ups – your choice bar/ring
21 double-unders
2/3/21
3/3/21
and so on, adding 1 to just the squat snatch each round
+
3-5 sets:
10-12 calf raises
10-12 tibialis raises
OR
5:00-10:00 coach-led mobility work