Squat & upper pull strength + couplet

3 rounds as warm-up:
5 prisoner Kang squats
5-10 hanging knee raises
+
Every 3:00 for 15:00 (5 sets):
3 back squats, 20X1
2 strict supinated pull-ups, as tough as possible
+
AMRAP in 8:00:
1-2-3-4… pull-ups
2-4-6-8… wall balls
OR
AMRAP in 8:00:
2/1 ring muscle-ups
4 thrusters, 135/85
+
5:00-10:00 coach-led mobility