Squat & upper pull strength + out & back chipper + lower leg accessories

3 rounds as warm-up:
5 scap pull-ups
5 air squats w/alternating single-arm reach overhead at the bottom of each rep
10 alternating toe touches from plank
+
Every 3:00 for 15:00 (5 sets):
5-3-1-1-1 front squats
5-7/side 3-point DB rows, heavy!
+
For time w/12:00 cap:
20 pull-ups
30 goblet or sandbag walking lunges or alternating pistols
400m run
30 goblet or sandbag walking lunges or alternating pistols
20 pull-ups
*CTB pull-ups if fairly proficient or can sub 8 muscle-ups
*500m row/ski or 1000m bike
+
3-5 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