Squat & upper pull strength + couplet

2 rounds as warm-up:
5 scap pull-ups or strict pull-ups
10 push-ups or scap push-ups
15 air squats
+
Every 3:00 for 15:00 (5 sets):
3 front squats
2-2-2-2-2 strict pronated CTB pull-ups – add load or band-assistance as needed to make the reps tough but unbroken
+
AMRAP in 8:00:
4 pull-ups
4 toes-to-bar
16 walking lunges w/sandbag or med ball held any way
+
5:00-10:00 coach-led mobility work