Squat & upper pull strength + couplet

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 back squats
5/side 3-point DB rows, 20X0
+
AMRAP in 7:00:
3 pull-ups
3 front squats, up to 115/75 from the ground
6/6
9/9
and so on…
OR
AMRAP in 7:00:
1 muscle-up – your choice bar/ring
1 squat clean, moderate up to 225/155
2/2
3/3
and so on…
+
5:00-10:00 coach-led mobility