Squat & upper pull strength + triplet options + accessories

3 rounds as warm-up:
5 scap pull-ups
10 walking lunges
10 pogo jumps
+
Every 3:00 for 15:00 (5 sets):
5-3-1-1-1 front squats, 20X1
3-2-1-1-1 strict supinated pull-ups – weight/assist as needed to make each set tough & unbroken
+
5 rounds for time w/7:00 cap:
5 dual DB thrusters
10 pull-ups
20 double-unders
*tough DBs that can still be done in unbroken 5s throughout
OR
For time w/7:00 cap:
21 thrusters, 115/75
42 CTB pull-ups
84 double-unders
+
3 sets:
10 calf raises w/toes elevated and a :10 hold @ the top of the final rep each set
15 tibialis raises
OR
5:00-10:00 coach-led mobility work