Squat & upper pull strength + AMRAPs

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):
5-4-3-2-1 front squats, 22X1
6-8 alternating DB rows from plank
+
For total reps:
5:00 of [5 pull-ups + 10 wall balls]
:60 rest
5:00 of [5 toes-to-bar (or 2 bar muscle-ups) + 20 double-unders]
+
5:00-10:00 coach-led mobility