Squat & upper pull strength + couplet

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 front squats
6-9/side 3-point DB rows or single-arm ring rows
+
21-15-9 for time w/9:00 cap:
Single-arm DB thrusters, moderate/tough
CTB pull-ups
*can switch arms on the thrusters as desired throughout
*can sub 7/5/3 muscle-ups (ring or bar) for CTBs, only modify to chin-over-bar if you know you won’t be able to finish under the cap!
+
5:00-10:00 coach-led mobility