Pre-comp lifting & EMOM

2 rounds as warm-up:
:30 relaxed hang from bar
10 pvc good mornings
10 alternating reverse lunges
+
Every 3:00 for 15:00 (5 sets):
3 back squats, 20X1 – light if competing tomorrow
3-6/side 3-point DB rows
+
Every :60 for 15:00 (5 sets of each):
1st: 5-10 strict pull-ups
2nd: 5-15 push-ups
3rd: 10 alternating box step-ups or alternating pistols
+
5:00-10:00 coach-led mobility