Squat & upper pull strength + chipper + accessory

3 rounds as warm-up:
5 scap pull-ups or strict pull-ups
10 walking lunges
:15-:30 handstand hold
+
Every 3:00 for 15:00 (5 sets):
3-2-1-1-1 front or overhead squats
4-6/side 3-point DB rows
+
For time:
35 toes-to-bar
70 air squats
35 calories or 400m run outside
+
3-5 sets:
8-12 calf raises
8-12 tibialis raises
OR
5:00-10:00 coach-led mobility work