Squat & upper pull strength + AMRAP chipper

3 rounds as warm-up:
5 prisoner Kang squats
5-10 scap pull-ups
+
Every 2:30 for 15:00 (6 sets):
2 front squats
2 strict pronated CTB pull-ups – band-assist or load as needed to make 3 tough but unbroken each set
+
AMRAP in 10:00:
45 wall balls
45 pull-ups or 15 muscle-ups (your choice ring/bar)
45 wall balls
max in remaining time tough Farmer’s walk (every 25′ = 1)
+
5:00-10:00 coach-led mobility