Squat & upper pull strength + triplets

3 rounds as warm-up:
6 air squats w/alternating single-arm reach overhead
:30 handstand hold
+
Every 3:00 for 15:00 (5 sets):
1 squat clean
3 front squats
5 unbroken strict pronated pull-ups – weight or band-assist as needed to make doubles tough each set
+
For time w/11:00 cap:
27 calories – your choice bike/row/ski/Runner
24 walking lunges w/moderate/tough dual DBs, KBs, or sandbag held any way
21 toes-to-bar
+
2:00 rest
+
21 toes-to-bar
24 walking lunges
81 double-unders
+
5:00-10:00 coach-led mobility work