Squat & 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):
5 back squats
3 strict supinated pull-ups – add load or assist as needed to make all sets tough
+
For time w/10:00 cap:
50 wall balls
25 toes-to-bar or 10 muscle-ups (bar/ring)
50 walking lunges w/wall ball held any way or 50 alternating pistols
25 toes-to-bar or 10 muscle-ups (bar-ring)
+
5:00-10:00 coach-led mobility