SL & pull strength + chipper AMRAP

3 rounds as warm-up:
5 prisoner Kang squats
5-10 scap pull-ups
+
Every 3:00 for 15:00 (5 sets):
6-8 alternating front rack reverse lunges, moderate/tough but solid
3-4 strict pronated pull-ups – weight or band-assist make at least 3 unbroken tough but solid throughout
+
5 rounds for total double-under reps:
2:00 of [12 wall balls + 15/12 calories + double-unders in remaining time]
*no set break between 2:00 rounds, so this will be 10:00 total
+
5:00-10:00 coach-led mobility