Squat & upper pull strength + triplet

3 rounds as warm-up:
3 pull-ups
6 push-ups
12 air squats
+
Every 3:00 for 15:00 (5 sets of each):
3 overhead squats or front squats, 30X1
3 strict pronated pull-ups – band-assist or load as needed to make 5 unbroken challenging
+
5 rounds for time w/10:00 cap:
7 toes-to-bar
14 wall balls
28 double-unders
+
5:00-10:00 coach-led mobility