Squat & upper pull strength + intervals

3 rounds as warm-up:
6 scap pull-ups or strict pull-ups
6 scap push-ups or push-ups
6 alternating prisoner tall kneeling to standing
+
Every 3:00 for 15:00 (5 sets):
2-3 squats – your choice back/front/overhead
2-3 strict pronated pull-ups – weight or band-assist as needed to make 2-3 unbroken challenging
+
5 sets:
:90 of [18/15 row calories + 9 toes-to-bar + max double-unders in remaining time] :90 rest
+
5:00-10:00 coach-led mobility