Squat & upper pull strength + triplet

3 rounds as warm-up:
3 toes-to-bar
6 push-ups
12 walking lunges
+
Every 3:00 for 15:00 (5 sets):
5 front squats, 40X1
3 strict pull-ups – any grip, band-assist or load to ensure challenging but unbroken reps
+
For time w/15:00 cap:
45 air squats
45 pull-ups
45 air squats
45 calories
45 air squats
+
5:00-10:00 coach-led mobility