Squat & upper pull strength + couplet

3 rounds as warm-up:
5 prisoner Kang squats
5-10 scap pull-ups
+
Every 3:00 for 15:00 (5 sets):
1 front squat – build to a heavy final single
1-3 strict pull-ups (can load/assist as needed to make them unbroken) or tough ring rows
+
3 rounds for time w/9:00 cap:
21 toes-to-bar
50′ dual DB walking lunges
18 toes-to-bar
50′ dual DB walking lunges
15 toes-to-bar
50′ dual DB walking lunges
+
5:00-10:00 coach-led mobility