Squat & upper pull strength + couplet

3 rounds as warm-up:
:30 relaxed hang from bar or 5 strict pull-ups
10 pvc good mornings
5 pvc overhead squats
+
Every 2:30 for 15:00 (6 sets):
2 back squats, 40X1
4-8/side 3-point DB rows or single-arm ring rows
+
5 rounds for time w/9:00 cap:
9 thrusters, light up to 95/65
9 pull-ups
OR
5 rounds for time w/9:00 cap:
10 single-arm DB thrusters, tough up to 65/45
5 muscle-ups – your choice bar/ring
+
3 sets:
16 alternating DB curls
16 band tricep press downs
OR
5:00-10:00 coach-led mobility