Squat & upper pull strength + triplet

3 rounds as warm-up:
6 air squats w/alternating single-arm reach overhead
:30 handstand hold or 3 wall walks
+
Every 3:00 for 15:00 (5 sets):
1 squat clean
2 front squats
3 unbroken strict pronated pull-ups – weight or band-assist as needed to make doubles tough each set
+
AMRAP in 7:00:
7 toes-to-bar
14 single-arm DB overhead walking lunges
28 double-unders
+
5:00-10:00 coach-led mobility work