Squat & upper pull strength + triplet

3 rounds as warm-up:
10 prisoner walking lunges
:30 hang from bar or 5-10 scap pull-u-s or 5-10 strict pull-ups
+
Every 3:00 for 15:00 (5 sets):
5-4-3-2-1 front squats, 30X1
5-4-3-2-1 strict supinated pull-ups – add load or band-assistance as needed to make the reps tough but unbroken
+
AMRAP in 12:00:
6 pull-ups – CTB if proficient enough for quick singles
9 wall balls
12 calories – your choice row/bike/ski/runner
+
5:00-10:00 coach-led mobility work