Squat & upper pull strength/endurance + chipper

3 rounds as warm-up:
5 prisoner Kang squats
5-10 scap pull-ups
+
Every 3:00 for 15:00 (5 sets):
8 back squats, light/moderate & smooth
4 strict pronated pull-ups – weight or use band assistance as needed to ensure 4 unbroken, tough reps
+
For time w/10:00 cap:
75 double-unders
25 toes-to-bar
50 dual DB at sides walking lunges, tough
25 toes-to-bar
75 double-unders
+
5:00-10:00 coach-led mobility