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):
2-3 1 & 1/4 front squats
6-10 alternating DB rows from plank
+
For time:
800m row or equivalent
80 goblet squats or med ball or sandbag squats, tough – advance 1 mat every 10 reps
+
5:00-10:00 coach-led mobility