Squat & upper pull strength + triplet

3 rounds as warm-up:
:30 relaxed hang from bar
8 pvc good mornings
8 pvc overhead squats
+
Every 3:00 for 15:00 (5 sets):
2 front squats, 40X1
3-5/side 3-point DB rows, 20X1
+
AMRAP in 10:00:
5 pull-ups
10 goblet squats
20 double-unders
OR
AMRAP in 10:00:
3 bar muscle-ups
12 alternating pistols
36 crossover single-enders
+
5:00-10:00 coach-led mobility