Squat & upper pull strength + couplet + accessory

3 rounds as warm-up:
:30 relaxed hang from bar or 3-6 strict pull-ups
9 wall balls – 1st set with slow descent, 2nd set with a pause @ the bottom, 3rd set any way
+
Every 3:00 for 15:00 (5 sets):
5-4-3-2-1 back squats, 22X1
3-2-1-1-1 strict pronated pull-ups – weight or band-assist as needed to make these unbroken but challening
+
For time w/10:00 cap:
49 pull-ups or 21 bar muscle-ups or 14 ring muscle-ups
175′ (7 x 25′) dual DB walking lunges, tough!
+
3 sets:
8-12 DB delt raises
8-12 dual DB/KB or barbell shrugs
OR
5:00-10:00 coach-led mobility