Squat & upper pull strength + triplet

3 rounds as warm-up:
5 prisoner Kang squats
5-10 scap pull-ups
+
Every 3:00 for 15:00 (5 sets):
3 back squats, 20X1
2 strict pronated pull-ups – band-assist or load as needed to make them challenging but unbroken throughout
+
AMRAP in 10:00:
8 toes-to-bar
10 calories
12 wall balls
OR
AMRAP in 10:00:
4 muscle-ups
8 calories
12 wall balls
+
5:00-10:00 coach-led mobility