Squat & upper pull strength + couplet + accessory

3 rounds as warm-up:
:30 relaxed hang from bar or 5 strict pull-ups or 5 scap pull-ups
5/side single-arm DB thrustesr
+
Every 3:00 for 15:00 (5 sets):
5 back squats, 22X1
5-10/side 3-point DB rows
+
For time w/10:00 cap:
90 wall balls
45 toes-to-bar
*partition as desired to get fastest time
+
3 sets:
8-12 DB delt raises
8-12 dual DB/KB or barbell shrugs
OR
5:00-10:00 coach-led mobility