Squat & upper pull strength + run/squat/pull options + accessory

3 rounds as warm-up:
5 scap pull-ups or strict pull-ups
5 pvc overhead squats
10 pogo jumps
+
Every 3:00 for 15:00 (5 sets):
4 front squats, 20X1
2 strict supinated pull-ups – weight/assist as needed for unbroken sets
+
3 rounds for time w/12:00 cap:
327m run (4th pole & back)
40 air squats
16 toes-to-bar
OR
3 rounds for time w/12:00 cap:
327m run
12 squat cleans, 135/95
8 bar muscle-ups
+
3-5 sets:
15 calf raises
15 tibialis raises
OR
5:00-10:00 coach-led mobility work