Upper pull strength & bounding testing + lunge/pull 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
+
On a 15:00 clock:
build to both a weighted strict pull-up max and a standing broad jump (near-) max distance single
*if no strict pull-up, find the least amount of band-assistance required to get the chin over the bar
+
For time w/8:00 cap:
50′ dual DB walking lunges
21 pull-ups
50′ dual DB walking lunges
15 pull-ups
50′ dual DB walking lunges
9 pull-ups
*DBs held anywhere
OR
For time w/8:00 cap:
50′ dual DB @ sides walking lunges
21 pull-ups
50′ dual DB @ shoulders walking lunges
15 CTB pull-ups
50′ dual DB overhead walking lunges
9 bar muscle-ups
+
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