Squat & upper pull strength + couplet

3 rounds as warm-up:
3 burpee pull-ups
9 pvc overhead squats
+
Every 3:00 for 15:00 (5 sets of each):
5-4-3-2-1 front squats, 20X1
3-2-1-1-1 strict supinated pull-ups – band-assist or load as needed to make 5 unbroken challenging
+
AMRAP in 8:00:
8 dual DB or sand bag or med ball alternating reverse lunges
8 calories
+
5:00-10:00 coach-led mobility