Squat & upper pull strength + triplet

3 rounds as warm-up:
3 strict toes-to-bar or hanging knee raises w/a pause at the top of each
6 push-ups
12 walking lunges
+
Every 3:00 for 15:00 (5 sets):
3 front squats, 40X1
2 strict pull-ups – any grip, band-assist or load to ensure challenging but unbroken reps
+
For time w/12:00 cap:
40 pull-ups or 20 muscle-ups (your choice bar/ring)
120 air squats
40 calories – your choice
+
5:00-10:00 coach-led mobility