Squat & pull strength + couplet

3 rounds as warm-up:
10 prisoner walking lunges
5 scap pull-ups
:30 handstand hold or plank
+
Every 3:00 for 15:00 (5 sets):
5 back squats
1 strict supinated CTB strict pull-up – weight or band-assist as needed to ensure tough singles throughout
+
For time w/9:00 cap:
27-24-21-18-15 wall balls
18-15-12-9-6 toes-to-bar
+
5:00-10:00 coach-led mobility