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 back squats, 22X1
2 strict supinated pull-ups – add load or assist as needed to make all sets tough
+
3 sets for reps:
3:00 of [40 double-unders + 16 dual DB walking lunges + 8 pull-ups (CTB if possible!)] :60 rest
OR
3 sets for total reps:
3:00 of [40 double-unders + 16 alternating pistols + 4 bar muscle-ups] :60 rest
*pick up where you left off each round
+
5:00-10:00 coach-led mobility