Squat & upper pull strength + intervals

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, 22X1
3 strict pronated pull-ups, as tough as possible
+
3 rounds for time w/9:00 cap:
15 toes-to-bar
30 dual DB walking lunges
+
5:00-10:00 coach-led mobility