Squat & upper pull strength + a classic

3 rounds as warm-up:
5 air squats w/alternating single-arm reach overhead
:30 hang from bar or 6-9 scap pull-u-s or 3-6 strict pull-ups
+
Every 3:00 for 15:00 (5 sets):
5 front squats, 30X1
5 strict supinated pull-ups – add load or band-assistance as needed to make the reps tough but unbroken
+
For time w/10:00 cap:
1000m row
50 thrusters, 45/35
30 pull-ups
+
5:00-10:00 coach-led mobility work