Squat & upper pull strength + AMRAPs

3 rounds as warm-up:
:30 relaxed hang from bar
10 pvc good mornings
5 pvc overhead squats w/:03 pause in the hole (or a few Sotts presses from down there)
+
Every 3:00 for 15:00 (5 sets):
5 1 & 1/4 front squats
10 alternating DB rows from plank
+
For time w/12:00 cap:
30 wall balls
30 toes-to-bar
30 wall balls
300′ heavy Farmer’s walk
30 wall balls
+
5:00-10:00 coach-led mobility