Single-leg & upper pull strength + triplet + accessory

3 rounds as warm-up:
5 air squats w/alternating single-arm reach overhead
3 standing broad jumps – sub-maximal for all
+
Every 3:00 for 15:00 (5 sets):
6-8 alternating reverse barbell lunges
3-4 weighted strict pronated pull-ups
+
2 rounds for time w/12:00:
21 toes-to-bar
42 goblet squats
63 double-unders
+
3 sets optional:
8-12 calf raises
8-12 tibialis raises
*both with a pause at the top
OR
5:00-10:00 coach-led mobility work