Squat & upper pull strength + chipper

3 rounds as warm-up:
5 prisoner Kang squats
5 scap pull-ups
5 hanging knee raises
+
Every 3:00 for 15:00 (5 sets):
3 1 & 1/4 back squats
2 strict pronated pull-ups – add load or assist as needed to make all sets tough
+
For time w/10:00 cap:
50 wall balls
25 pull-ups
25 toes-to-bar
50 wall balls
+
5:00-10:00 coach-led mobility