Squat & upper pull strength + couplet

3 rounds as warm-up:
5 prisoner Kang squats
10 hanging knee raises
+
Every 3:00 for 15:00 (5 sets):
5-4-3-2-1 back squats, 22X1
3-2-1-1-1 strict pronated pull-ups, as tough as possible
+
3 rounds for time w/9:00 cap:
15 CTB pull-ups (only chin-over-bar if you won’t be able to finish under the cap)
15 dual DB squat cleans
+
5:00-10:00 coach-led mobility