Squat & upper pull strength + intervals

3 rounds as warm-up:
5 prisoner Kang squats
5-10 scap pull-ups
+
Every 3:00 for 15:00 (5 sets):
2 back squats, 22X1
2 strict pronated pull-ups, as tough as possible
+
5 sets for total reps:
2:00 of [4 pull-ups + 8 alternating KB goblet reverse lunges + 16 double-unders]
:60 rest
*pick up where you left off each round
+
5:00-10:00 coach-led mobility