Squat & upper pull strength + couplet

2 rounds as warm-up:
:30 relaxed hang from bar
10 pvc good mornings
10 pvc overhead squats
+
Every 3:00 for 15:00 (5 sets):
3-3-3-3-3 back squats, 22X1
6-9/side 3-point DB rows, 20X0
+
AMRAP in 7:00:
3 toes-to-bar
6 wall balls
6/12
9/18
and so on…
OR
AMRAP in 7:00:
1 muscle-up – your choice bar/ring
1 L leg pistol
1 R leg pistol
2/2/2
3/3/3
and so on…
+
5:00-10:00 coach-led mobility