Weightlifting & upper pulling strength + triplet

3 rounds as warm-up:
5 prisoner Kang squats
5-10 scap pull-ups
+
Every 3:00 for 15:00 (5 sets):
4-6 squat clean singles, moderate
2-3 pronated strict pull-ups – band-assist or weight as needed to make 3-4 unbroken & challenging
+
AMRAP in 10:00:
8 alternating DB rows from plank
12 dual DB walking lunges – DBs can be held anywhere
32 double-unders
+
5:00-10:00 coach-led mobility