SL/SA strength + triplet

3 rounds as warm-up:
5 prisoner Kang squats
5-10 scap pull-ups
+
Every 3:00 for 15:00 (5 sets):
6-8 alternating reverse lunges w/barbell on back
3-4 strict pull-ups – band-assist or load as needed to make them challenging but unbroken throughout
+ 
4 rounds for time w/10:00 cap:
8 dual DB squat cleans
10 shuttle runs (1 = 25′ out & back)
12 toes-to-bar
+
5:00-10:00 coach-led mobility