Squat & upper pull strength + chipper + accessory

3 rounds as warm-up:
5 scap pull-ups or strict pull-ups
10 walking lunges
:15-:30 handstand hold
+
Every 3:00 for 15:00 (5 sets):
3-3-3-3-3 front squats, 40X1
2-2-2-2-2 strict pronated pull-ups – add load or band-assistance as needed to make the reps tough but unbroken
+
For time w/12:00 cap:
45 toes-to-bar
90 wall balls
45 calories
+
3 sets optional:
12-15 calf raises
12-15 tibialis raises
OR
5:00-10:00 coach-led mobility work