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):
5-4-3-2-1 front squats
3-6/side 3-point DB rows or single-arm ring rows
+
3 rounds for time w/9:00 cap:
21 dual DB thrusters, moderate
14 toes-to-bar
OR
3 rounds for time w/9:00 cap:
14 thrusters, 105/70
7 muscle-ups – your choice ring or bar
+
5:00-10:00 coach-led mobility