Squat & upper pull strength + partner chipper

3 rounds as warm-up:
5 prisoner Kang squats
5-10 scap pull-ups
+
Every 3:00 for 12:00 (4 sets):
2 1 & 1/4 back squats
1 strict pronated pull-up – add load or assist as needed to make all sets tough
+
For time w/a partner:
100 pull-ups
200 wall balls
100 row calories
*partition as desired, but split all work as desired w/only 1 working at a time
+
5:00-10:00 coach-led mobility