Squat & upper pull strength + chippers

3 rounds as warm-up:
5 prisoner Kang squats
5-10 scap pull-ups
+
Every 3:00 for 15:00 (5 sets):
4-6 back squats, 20X1
6-8 bent-over dual DB/KB rows
+
For time w/15:00 cap:
600′ shuttle run
45 pull-ups
3:00 rest
60 wall balls
900′ shuttle run
+
5:00-10:00 coach-led mobility