Squat & upper pull strength + triplet

2 rounds as warm-up:
:30 relaxed hang from bar
10 pvc good mornings
10 alternating reverse lunges
+
Every 3:00 for 15:00 (5 sets):
2-3 back squats, 40X1
6-9 dual DB bent over rows w/a pause @ the top
+
AMRAP in 7:00:
14 wall balls
7 pull-ups (CTB if possible!)
+
5:00-10:00 coach-led mobility