Squat & upper pull strength + chipper

3 rounds as warm-up:
:30 relaxed hang from bar
10 pvc good mornings
5 pvc overhead squats w/:03 pause in the hole of each (or a couple Sotts presses)
+
Every 3:00 for 15:00 (5 sets):
3-4 1 & 1/4 front squats
8-12 alternating DB rows from plank
+
For time:
800m run
40 toes-to-bar
20 front squats, up to 135/95
OR
For time:
800m run
30 squat cleans, 135/95
15/10 bar muscle-ups
+
5:00-10:00 coach-led mobility