Squat strength + ugly couplets + abs/shoulders accessories

3 rounds as warm-up:
:05-:10/side single-arm hang from bar
5 pvc Kang squats
:20 hollow rock
+
Every 3:00 for 15:00 (5 sets):
5-4-3-2-1 1/4 back squats
+
AMRAP in 7:00:
1 muscle-up (bar or ring)
1 power clean, up to 185/125
1 front squat
2/2/2
3/3/3
and so on…
OR
AMRAP in 7:00:
7 dual DB hang power cleans
7 dual DB squats
*pick a challenging load that might require breaks on either/both cleans & squats
+
3 sets:
:30/side plank
20 alternating DB shoulder press
OR
5:00-10:00 mobility work