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):
5-3-1-1-1 1 & 1/4 front squats
3-3-3-3-3 strict supinated CTB pull-ups – add load or band-assistance as needed to make the reps tough but unbroken
+
AMRAP in 8:00:
2 muscle-ups or 4 pull-ups
8 lunges w/med ball or sandbag
16 double-unders
+
5:00-10:00 coach-led mobility work