Squat & upper pull strength + couplets + accessory

3 rounds as warm-up:
:30 relaxed hang from bar or 5 strict pull-ups
10 pvc good mornings
5 pvc overhead squats
+
Every 3:00 for 15:00 (5 sets):
3-2-1-1-1 back squats, 40X1
4-6/side DB chainsaw rows
+
For time w/10:00 cap:
60 wall balls
50 toes-to-bar
40 wall balls
OR
For time w/10:00 cap:
30 thrusters, 115/75
25 bar muscle-ups
20 thrusters, 115/75
+
3 sets:
8-10 DB delt raises
16-20 band tricep press downs
OR
5:00-10:00 coach-led mobility