Squat & upper pull strength/endurance + AMRAP

3 rounds as warm-up:
4 pull-ups
6 push-ups
8 air squats
+
Every 3:00 for 15:00 (5 sets):
3-3-3-3-3 back squats
1 strict pronated pull-up – weight or use band assistance as needed to ensure 4 unbroken, tough reps
+
AMRAP in 10:00:
5 toes-to-bar
10 dual DB @ sides (or sand bag or med ball on shoulder) walking lunges, moderate
5 toes-to-bar
10 dual DB @ sides (or bag/ball) walking lunges
20 calories
+
5:00-10:00 coach-led mobility