Squat & upper pull strength + couplet

3 rounds as warm-up:
:30 relaxed hang from bar or 5 strict pull-ups
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):
3-5 front squats
6-10/side 3-point DB rows
+
For time:
42-30-18 dual DB walking lunges
21-15-9 burpees w/lateral hop/step over DB
*so 42/21, 30/15, 18/9
+
5:00-10:00 coach-led mobility