Weightlifting & upper pull strength + triplet

3 rounds as warm-up:
3 pull-ups
6 push-ups
12 walking lunges
+
Every 3:00 for 15:00 (5 sets):
2 squat clean singles
2-4 strict pull-ups – any grip, band-assist or load to ensure at least 3 challenging but unbroken reps
+
2 rounds for time w/10:00 cap:
25 air squats
25 pull-ups
25 air squats
25 row calories
+
5:00-10:00 coach-led mobility