Pre-Open full body strength + sprint

3 rounds as warm-up:
:30 relaxed hang from bar
8 pvc good mornings
8 pvc overhead squats
+
Every 3:00 for 12:00 (4 sets):
5 back squats
5-10/side 3-point DB rows
+
Every 3:00 for 12:00 (4 sets):
5 snatch-grip deadlifts, moderate & smooth
:10-:30 L-sit
+
For time:
500m row or 500m ski erg or 1000m bike erg or .7 mile Echo Bike
+
5:00-10:00 coach-led mobility