Squat & upper pull strength + out-and-back chipper

3 rounds as warm-up:
5 prisoner Kang squats
5-10 hanging knee raises
+
Every 3:00 for 15:00 (5 sets):
5-4-3-2-1 back squats, 40X1
5-4-3-2-1 strict supinated pull-ups, as tough as possible
+
For time w/12:00 cap:
20 pull-ups
30 wall balls
400m run
30 wall balls
20 toes-to-bar
OR
For time w/12:00 cap:
10/7 muscle-ups – ring or bar
20 dual DB thrusters
400m run
20 dual DB thrusters
10/7 muscle-ups
+
5:00-10:00 coach-led mobility