Squat & upper pull strength + triplet + 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 12:00 (5 sets):
5-4-3-2-1 front squats, 30X1
5-7/side 3-point DB rows
+
3 rounds for time w/12:00 cap:
450m row
30 air squats
15 pull-ups
+
3-5 sets:
15 calf raises
15 tibialis raises
OR
5:00-10:00 coach-led mobility work