Squat & scap strength + AMRAP intervals + accessory

2 rounds as warm-up:
10 alternating dead bugs
10 alternating bird dogs
10 wall balls w/a pause in the hole
+
Every 3:00 for 15:00 (5 sets):
6-8 light/moderate back squats, 20X1
:10-:20 active hang from bar (top of scap pull-up) or :10-:20 chin-over-bar hold
+
3 rounds for total reps:
:60 tough pull-up variations – your choice strict/kipping/CTB/BMU
:60 alternating prisoner box step-ups
:60 calories – your choice row/bike/ski
2:00 rest
+
3 sets:
20 light band pull-aparts
5/side plank clamshell\s
OR
mobility work