Squat & upper pull strength + couplet

3 rounds as warm-up:
3 pull-ups
6 push-ups
12 air squats
+
Every 3:00 for 15:00 (5 sets of each):
5-4-3-2-1 overhead squats or front squats, 20X1
3-3-3-3-3 strict pronated pull-ups – band-assist or load as needed to make 5 unbroken challenging
+
For time w/10:00 cap:
25 pull-ups
50 dual DB or sand bag or med ball on shoulder/back squats, moderate
25 pull-ups
+
5:00-10:00 coach-led mobility