Squat & upper pull strength + triplet

3 rounds as warm-up:
3 burpee pull-ups
12 air squats
+
Every 3:00 for 15:00 (5 sets of each):
5 front squats, 20X1
5 strict supinated pull-ups – band-assist or load as needed to make 5 unbroken challenging
+
AMRAP in 7:00:
7 pull-ups
14 wall balls
28 double-unders
+
5:00-10:00 coach-led mobility