Squat & upper pull strength + couplet 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):
3 front squats, 30X1
6-9/side 3-point DB rows
+
AMRAP in 8:00:
4 toes-to-bar
8 box step-overs w/wall ball
16 double-unders
OR
AMRAP in 8:00:
2 muscle-ups – ring or bar
6 alternating pistols
18 double-unders
+
3-5 sets:
15 calf raises
15 tibialis raises
OR
5:00-10:00 coach-led mobility work