Squat & pull strength + couplet

3 rounds as warm-up:
6 scap pull-ups or strict pull-ups
6 scap push-ups or push-ups
6 alternating prisoner tall kneeling to standing
+
Every :90 for 15:00 (5 sets):
1st: 3 front squats, 22X1
2nd: 3 strict pronated pull-ups – weight or band-assist as needed to make 3 unbroken & challenging
+
21-15-9 for time w/9:00 cap:
Dual DB squats, heavy
CTB pull-ups
OR
3 rounds for time w/10:00 cap:
7 front squats, 185/125 from the ground
7 ring muscle-ups
+
5:00-10:00 coach-led mobility