Squat & upper pull strength + triplet

3 rounds as warm-up:
5 prisoner good mornings
10 prisoner walking lunges
10 hanging knee raises
+
Every 3:00 for 15:00 (5 sets):
3 front squats, 22X1
3 strict pronated pull-ups – add load or band-assistance as needed to make the reps tough but unbroken
+
AMRAP in 9:00:
3 squat cleans, up to 135/85
6 toes-to-bar
15 double-unders
+
5:00-10:00 coach-led mobility work