Squat & upper pull strength/endurance + choose your own chipper

3 rounds as warm-up:
5 prisoner Kang squats
5-10 scap pull-ups
+
Every 3:00 for 15:00 (5 sets):
6 back squats, light/moderate & smooth
3 strict pronated pull-ups – weight or use band assistance as needed to ensure 4 unbroken, tough reps
+
For time w/10:00 cap:
150 double-unders
100′ (2 x 25′ out & back) dual DB at sides walking lunges, tough
50 pull-ups
*can also do this reverse order (PU/lunge/DU)
+
5:00-10:00 coach-led mobility