Squat & upper pull strength + chipper

3 rounds as warm-up:
5 prisoner Kang squats
:30 top of hanging knee raise hold
+
Every 3:00 for 15:00 (5 sets):
5 back squats, 22X1
1 strict pronated pull-up, as tough as possible
+
For time w/12:00 cap:
40 wall balls
40 pull-ups
400m run
40 wall balls
+
5:00-10:00 coach-led mobility