Upper push/pull strength + triplet AMRAP + accessories

3 rounds as warm-up:
5 air squats w/alternating single-arm reach overhead at the bottom of each rep
10 alternating toe touches from plank
10 pogo jumps
+
Every 3:00 for 15:00 (5 sets):
5-4-3-2-1 push press
3 unbroken strict supinated pull-ups – load or assist as needed
*emphasis on vertical torso during dip/drive of PP
*all WPUs tough but unbroken
+
AMRAP in 9:00:
9 burpees or strict handstand push-ups
15/12 calories – your choice
21 double-unders
+
3-5 sets:
5/side side plank clamshells
15 tibialis raises
OR
5:00-10:00 mobility work