Squat & upper pull strength + couplet + 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 back squats, 22X1
2 strict pronated pull-ups – weight or band-assist as needed to make these unbroken but challening
+
For time w/10:00 cap:
40-30-20-10 wall balls
5-10-15-20 toes-to-bar
OR
For time w/10:00 cap:
60 sand bag squats
30 bar muscle-ups
+
3 sets:
10 DB delt raises
10 dual DB/KB or barbell shrugs
OR
5:00-10:00 coach-led mobility