Squat & upper pull strength + out & back 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):
3-2-1-1-1 & 1/4 front squats
6-8 alternating DB rows from plank
+
For time:
300m row or equivalent bike/ski
150′ dual DB or bag/ball on shoulder walking lunges
300m run
150′ dual DB or bag/ball on shoulder walking lunges
300m row or equivalent bike/ski
+
5:00-10:00 coach-led mobility