SL & upper pull strength + chipper

3 rounds as warm-up:
5 prisoner Kang squats
5-10 scap pull-ups
+
Every 3:00 for 15:00 (5 sets):
12 alternating barbell on back reverse lunges
:10-:30 chin-over bar hold or a few muscle-ups
+
For time w/12:00 cap:
45 pull-ups or 15 muscle-ups (ring and/or bar)
90 wall balls
180 double-unders or 45 calories (so no single-unders today)
+
5:00-10:00 coach-led mobility