Squat & upper pull strength + triplet + accessory

3 rounds as warm-up:
5 air squats w/alternating single-arm reach overhead
2 wall walks or :30 handstand hold against wall or 2-3 mat lengths handstand walk
+
Every 3:00 for 15:00 (5 sets):
4 front squats, 20X1
2 unbroken strict pronated pull-ups – weight or band-assist as needed to make doubles tough each set
+
3 rounds for time w/12:00 cap:
16 pull-ups
24 walking lunges w/light/moderate dual DBs, KBs, or sandbag held any way
64 double-unders
+
3 sets optional:
8-12 calf raises
8-12 tibialis raises
OR
5:00-10:00 coach-led mobility work