Squat & upper pull strength + interval AMRAPs

3 rounds as warm-up:
5 prisoner Kang squats
5-10 scap pull-ups
+
Every 3:00 for 15:00 (5 sets):
3-2-1-1-1 back squats, 20X1
3-2-1-1-1 strict supinated pull-ups – add load or assist as needed to make all sets tough
+
3 sets for total reps:
3:00 of [4 pull-ups + 6 dual DB squats + 16 double-unders]
:60 rest
OR
3 sets for total reps:
3:00 of [4 overhead squats @ 115/75 + 6 CTB pull-ups + 16 double-unders]
:60 rest
*pick up where you left off each round
+
5:00-10:00 coach-led mobility