Upper push/pull strength + shoulder-fatigue AMRAP + core/tib 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):
3 push jerks
2 unbroken strict supinated pull-ups – load or assist as needed
*emphasis on dip-drive-dip
*all WPUs tough but unbroken
+
AMRAP in 8:00:
2 wall walks or mat lengths handstand walk
6 CTB pull-ups
20 double-unders
+
3-5 sets:
5/side side plank clamshells
15 tibialis raises
OR
5:00-10:00 mobility work