Squat & upper pull strength + triplet + accessory

3 rounds as warm-up:
6 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):
5-4-3-2-1 front squats, 20X1
3-2-1-1-1 unbroken strict pronated pull-ups – weight or band-assist as needed to make doubles tough each set
+
AMRAP in 7:00:
1 pull-up
1 toes-to-bar
4 goblet or sandbag walking lunges
2/2/8
3/3/12
and so on…
OR
AMRAP in 7:00:
1 muscle-up
2 pistols
2/4
3/6
and so on…
+
3 sets optional:
10-15 calf raises
10-15 tibialis raises
OR
5:00-10:00 coach-led mobility work