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):
2 front squats
4-8/side 3-point DB rows or single-arm ring rows
+
21-15-9 for time w/9:00 cap:
Dual DB thrusters, moderate
Pull-ups
OR
9-7-5 for time w/9:00 cap:
Thrusters, 135/85
Muscle-ups – your choice ring or bar
+
5:00-10:00 coach-led mobility