Squat & upper pull strength + triplet

3 rounds as warm-up:
4 strict toes-to-bar or hanging knee raises w/a pause @ the top of each
8 push-ups
12 walking lunges
+
Every 3:00 for 15:00 (5 sets):
3-2-1-1-1 front squats, 40X1
3-2-1-1-1 strict pull-ups – any grip, band-assist or load to ensure challenging but unbroken reps
+
3 rounds for time w/15:00 cap:
35 air squats
25 calories – your choice
15 pull-ups
+
5:00-10:00 coach-led mobility