Squat & upper pull strength + AMRAP

3 rounds as warm-up:
5 prisoner Kang squats
5-10 scap pull-ups
+
Every 2:30 for 15:00 (6 sets):
1 front squat
1 strict pronated CTB pull-up – band-assist or load as needed to make each tough
+
AMRAP in 12:00:
12 toes-to-bar or 4 bar muscle-ups
12 wall balls
12 calories – your choice
12 wall balls
+
5:00-10:00 coach-led mobility